Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Tuna and Pepper Stew Recipe

Looking for an easy Tuna and Pepper Stew recipe? Learn how to make Tuna and Pepper Stew using healthy ingredients.


Submitted by sailingchef

Makes 6 servings



This recipe is loosely based on a Basque tuna soup called marmitako, a fisherman?s dish with simple origins. Fresh albacore tuna from North America are often lower in environmental contaminants than other types of tuna and the most eco-friendly choice. From the NYT Recipes for Health.

Recipe Ingredients for Tuna and Pepper Stew

2 tablespoons extra virgin olive oil
2 medium onions, finely chopped
4 garlic cloves (to taste), minced
2 anchovy fillets, rinsed
4 large green bell peppers, cored, seeded and chopped (or use a combination of green bell peppers and red bell peppers)
1 teaspoon chili powder (medium-hot)
1 tablespoon sweet paprika
14 ounce chopped tomatoes with juice
1 Freshly ground pepper (and salt to taste)
1 pound red potatoes, diced
1 quart water
1/2 cup dry white wine
1/4 teaspoon red pepper flakes (or a pinch of cayenne)
1 1/2 pounds tuna steaks (preferably from domestic or Canadian fisheries), skin and blood lines removed, cut in 3/4 inch cubes
2 tablespoons chopped fresh parsley (optional)

Recipe Directions for Tuna and Pepper Stew

  1. Heat the oil in a large, wide-lidded pan or Dutch oven over medium heat, and cook the onions until they begin to soften, about three minutes. Add the garlic and the anchovy fillets, and stir together for about a minute until fragrant, breaking and mashing the anchovy fillets with your spoon. Add the bell peppers, and cook, stirring, for about five minutes until the peppers have softened. Stir in chili powder, paprika, red pepper flakes or cayenne, and tomatoes. Season with salt and pepper, and bring to a simmer. Reduce the heat to low, cover and cook slowly, stirring every five to 10 minutes for 30 minutes.

  2. Add the potatoes, water, wine and salt and pepper to taste. Bring to a boil, reduce the heat to low, cover and simmer for 30 minutes or until the potatoes are tender and the mixture is fragrant. Taste and adjust seasonings.

  3. Add the tuna and parsley, and simmer for five to eight minutes until the tuna is just cooked through but still moist. Taste, adjust seasonings and serve.

Categories

Fish, Tomatoes, Vegetables, First Course, Soup, Mediterranean

Nutrition Facts
Serving Size 589.5g
Amount Per Serving
Calories
389
Calories from Fat
113
% Daily Value*
Total Fat
12.6g
19%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
57mg
19%
Sodium
131mg
5%
Potassium
1232mg
35%
Total Carbohydrates
26.8g
9%
Dietary Fiber
5.7g
23%
Sugars
9.0g
Protein
38.2g
Vitamin A 154% Vitamin C 268%
Calcium 6% Iron 19%
* 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
B+
  Good points
  • Low in sodium
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement