Spicy Tilapia and Fennel Stew

Spicy Tilapia and Fennel Stew Recipe
Photo: Justin Walker; Styling: Cindy Barr
Arrabbiata, a spicy sauce of garlic, tomato, and chile pepper, forms the base for this stew. You can substitute cod or shrimp for the tilapia. Serve with crusty bread to mop up the sauce.

Yield:

Serves 4 (serving size: 1 3/4 cups stew)

Recipe from

Cooking Light

Nutritional Information

Calories 213
Fat 8.2 g
Satfat 1.7 g
Monofat 5 g
Polyfat 1.1 g
Protein 24.9 g
Carbohydrate 9.1 g
Fiber 2.9 g
Cholesterol 58 mg
Iron 1.3 mg
Sodium 552 mg
Calcium 52 mg

Ingredients

1 large fennel bulb with stalks
Cooking spray
3 garlic cloves, minced
2 cups bottled arrabbiata sauce (such as Rao's)
1/2 cup water
1 (8-ounce) bottle clam juice
1 pound tilapia fillets, cut into 1-inch pieces

Preparation

1. Trim tough outer leaves from fennel; mince feathery fronds to measure 2 tablespoons. Remove and discard the stalks. Cut fennel bulb in half lengthwise; discard core. Thinly slice fennel bulb. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add sliced fennel; cook 1 minute, stirring frequently. Reduce heat to medium; cover and cook 4 minutes or until fennel is crisp-tender. Add garlic to pan; cook 1 minute, stirring frequently. Add arrabbiata sauce, 1/2 cup water, and clam juice to pan; simmer 5 minutes. Add tilapia to pan; cover and simmer 4 minutes or until done. Divide stew among 4 bowls, and sprinkle evenly with the reserved fennel fronds.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Laraine Perri,

Cooking Light

December 2013
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