Mediterranean Fish Stew Recipe

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


Submitted by babydollsea_

Makes 6 servings



Comfort food that is low in calories but not on flavor.

Recipe Ingredients for Mediterranean Fish Stew

29 oz Unico Whole Tomatoes - No Salt Added
8 oz Wine
1 medium (approx 2-3/4" long, 2-1/2" dia) Peppers, Sweet, Red
4 clove Garlic
1 1tsp Olive Oil
1 medium (2-1/2" dia) Onions
12 oz raw Farm-Raised Tilapia Fillet
1 tsp Oregano, Ground
1 bulb Fennel, Bulb
1 tsp Paprika
1 tsp Sea Salt
1 tsp Pepper, Black
1 tsp Pepper, Black

Recipe Directions for Mediterranean Fish Stew

  1. Add oil to dutch oven. Sautee chopped onion, fennel and peppers for 8 minutes. Sauté garlic for 1 minute.

  2. Add wine and simmer 10 minutes. Add tomatoes and seasonings and simmer 20 minutes. Add cut fish for 5 minutes. Remove from heat and add parsley if desired.

  3. 6 (1-cup) servings

Categories

Fish, Soup

Nutrition Facts
Serving Size 313.4g
Amount Per Serving
Calories
139
Calories from Fat
14
% Daily Value*
Total Fat
1.6g
2%
Saturated Fat
0.1g
1%
Trans Fat
0.0g
Cholesterol
50mg
17%
Sodium
330mg
14%
Potassium
699mg
20%
Total Carbohydrates
12.7g
4%
Dietary Fiber
3.5g
14%
Sugars
5.0g
Protein
13.3g
Vitamin A 24% Vitamin C 67%
Calcium 17% Iron 10%
* 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
95% confidence
B
  Good points
  • Very low in saturated fat
  • High in calcium
  • High in potassium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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