Rating: 4 stars
7 Ratings
  • 5 star values: 5
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 2

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.

Laraine Perri
Recipe by Cooking Light December 2013

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Credit: Justin Walker; Styling: Cindy Barr

Recipe Summary test

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

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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Chef'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.

Nutrition Facts

213 calories; fat 8.2g; saturated fat 1.7g; mono fat 5g; poly fat 1.1g; protein 24.9g; carbohydrates 9.1g; fiber 2.9g; cholesterol 58mg; iron 1.3mg; sodium 552mg; calcium 52mg.
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