ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Spicy Tilapia and Fennel Stew

Photo: Justin Walker; Styling: Cindy Barr
Yield Serves 4 (serving size: 1 3/4 cups stew)
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.

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

Nutrition 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

How to Make It

  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.

Cook's Notes

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.