Provencal Fish Stew
Nutrition
Calories: 163 kcalCarbohydrates: 27 gProtein: 17 gFat: 18 gSaturated Fat: 12 gCholesterol: 9 mgSodium: 580 mgFiber: 12 gSugar: 9 gVitamin A: 37.875 IUCalcium: 123 mgIron: 17 mg
Ingredients
- 1½ oz Thin sole fillets
- 2 tablespoon Extra virgin olive oil
- 2 whole Garlic clove minced
- 28 oz Canned diced tomatoes drained
- 1/8 oz Dried whole bay leaves about 2
- ¾ teaspoon Dried oregano
- ¾ teaspoon Anise seed
- ¼ teaspoon Marjoram dried
- ¼ teaspoon Dried thyme
- ¼ teaspoon Salt
- 1/8 teaspoon Black pepper freshly ground
- ¾ cup White wine dry
- 1½ tablespoon Capers
- ¼ teaspoon Sugar
- 2 tablespoon Parmesan cheese grated
Instructions
- 1. Cut fish (or cod, hake, or haddock) into bite-size pieces. Set aside.
- 2. In a large, heavy skillet, heat the oil over medium heat. Add the garlic, stirring until softened, 1 to 2 minutes.
- 3. Add the tomatoes, bay leaves, oregano, anise or fennel, tarragon, marjoram, thyme, salt, and pepper. Stir to distribute the herbs.
- 4. Add the wine, stir, and cover the skillet. Simmer for 5 minutes.
- 5. Add the fish and capers; cover and simmer another 5 minutes.
- 6. Check for seasoning; add additional salt and pepper if desired. If the sauce tastes acidic, add sugar.
- 7. Divide the fish into soup bowls. Evenly sprinkle each serving with Parmesan cheese, if desired.
- Source: Hannaford fresh Magazine, September - October 2006