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Provencal Fish Stew

Provencal Fish Stew

Get Ready

Servings: Serves 4 to 12Learn How to Scale This Recipe

Prep Time: 8 minutes

Cook Time: 10 minutes

Ingredients: Add ingredients to List

Provencal Fish Stew
11/2 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
3/4 teaspoon Dried oregano
3/4 teaspoon Anise seed
1/4 teaspoon Marjoram, dried
1/4 teaspoon Dried thyme
1/4 teaspoon Salt
1/8 teaspoon Black pepper, freshly ground
3/4 cup White wine, dry
11/2 tablespoon Capers
1/4 teaspoon Sugar
2 tablespoon Parmesan cheese, grated

directions:

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

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Quantity Ingredients  
11/2 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  
3/4 teaspoon Dried oregano  
3/4 teaspoon Anise seed  
1/4 teaspoon Marjoram, dried  
1/4 teaspoon Dried thyme  
1/4 teaspoon Salt  
1/8 teaspoon Black pepper, freshly ground  
3/4 cup White wine, dry  
11/2 tablespoon Capers  
1/4 teaspoon Sugar  
2 tablespoon Parmesan cheese, grated  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4 to 12
Base Nutrients
Calories 163 kcal (8%)
Calories from Fat 162 kcal (0%)
Total Fat 18 g (27%)
Saturated Fat 12 g (60%)
Cholesterol 9 mg (3%)
Sodium 580 mg (24%)
Total Carbohydrates 27 g (9%)
Dietary Fiber 12 g (48%)
Protein 17 g (28%)
Vitamins
Vitamin A 1515 IU (30%)
Vitamin C 29 mg (48%)
Minerals
Calcium 123 mg (2%)
Iron 17 mg (28%)
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