30-minute Hearty Mediterranean-style Fish Stew Wit... Recipe

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30-minute Hearty Mediterranean-style Fish Stew Wit...
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Ingredients:

Directions:

  1. MAKING THE MINUTES COUNT: Cut the cod while the stew simmers in step 2.
  2. 1. SAUTÉ SAUSAGE AND VEGETABLES: Heat oil in large Dutch oven over medium-high heat until shimmering. Add onion, fennel, bell pepper, chorizo, red pepper flakes, and 1/2 teaspoon salt and cook until vegetables are softened, about 7 minutes.
  3. 2. MAKE SAUCE: Stir in garlic and cook until fragrant, about 30 seconds. Stir in wine, scraping up any browned bits. Stir in tomatoes and clam juice. Bring to simmer and cook to blend flavors, 10 minutes.
  4. 3. COOK FISH AND FINISH STEW: Pat cod dry with paper towels and season with salt and pepper. Nestle cod into pan and spoon sauce over fish. Cover and cook over low heat until fish flakes apart when gently prodded with paring knife, about 5 minutes. Season with salt and pepper to taste and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 245.31 Kcal (1027 kJ)
Calories from fat 92.29 Kcal
% Daily Value*
Total Fat 10.25g 16%
Cholesterol 56.31mg 19%
Sodium 514.45mg 21%
Potassium 605.18mg 13%
Total Carbs 12.38g 4%
Sugars 3.26g 13%
Dietary Fiber 3.45g 14%
Protein 20.17g 40%
Vitamin C 31mg 52%
Vitamin A 0.5mg 16%
Iron 8.8mg 49%
Calcium 49.5mg 5%
Amount Per 100 g
Calories 89.21 Kcal (374 kJ)
Calories from fat 33.56 Kcal
% Daily Value*
Total Fat 3.73g 16%
Cholesterol 20.48mg 19%
Sodium 187.08mg 21%
Potassium 220.08mg 13%
Total Carbs 4.5g 4%
Sugars 1.19g 13%
Dietary Fiber 1.26g 14%
Protein 7.33g 40%
Vitamin C 11.3mg 52%
Vitamin A 0.2mg 16%
Iron 3.2mg 49%
Calcium 18mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.1
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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