Fish Stew (Light) Recipe

Looking for an easy Fish Stew (light) recipe? Learn how to make Fish Stew (light) using healthy ingredients.


Submitted by susanfrey

Makes 4 servings



Add back olive oil and 2 cooked, diced potatoes for 'regular.'

Recipe Ingredients for Fish Stew (light)

1 cup onions, chopped
2 cloves garlic, chopped
2/3 cup parsley, chopped
14 oz. can diced tomatoes, no salt
6 oz. tomato sauce, no salt
8 oz clam juice
1/4 lb. salmon fillet
1/4 lb. Cod Fillets
6 oz. clams
4 oz. shrimp
1/8 tsp. oregano
1/8 tsp. thyme
1/8 tsp. pepper
2 potatoes

Recipe Directions for Fish Stew (light)

  1. 1 Heat olive oil in heavy large pot or Dutch oven over medium-high heat. (For 'light' version, I just spray the pan with pan spray instead.) Add chopped onion and garlic and saut? 4 minutes. Add parsley and stir 2 minutes. Add tomato, tomato paste and cook 2 minutes longer.

  2. 2 Add clam juice, dry white wine, canned clams, frozen bay shrimp and fish (cut into 1" pieces) and simmer until fish is cooked through, less than 10 minutes. Add seasoning. Salt to taste. Ladle into bowls and serve.

Categories

Soup

Nutrition Facts
Serving Size 472.9g
Amount Per Serving
Calories
253
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
101mg
34%
Sodium
551mg
23%
Potassium
829mg
24%
Total Carbohydrates
29.9g
10%
Dietary Fiber
5.0g
20%
Sugars
7.5g
Protein
30.1g
Vitamin A 33% Vitamin C 90%
Calcium 10% Iron 62%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very high in iron
  • Very high in phosphorus
  • High in selenium
  • High in vitamin A
  • Very high in vitamin B6
  • Very high in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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