Low Fat Mediterranean Fish Stew Recipe

Ingredients

1 tablespoon unsalted butter

1 medium onion, chopped

1 garlic clove, minced

12 ounces clam juice

1 cup chicken broth

1 cup dry white wine

4 ripe plum tomatoes, seeded and chopped

-- , (up to 5)

2 teaspoons chopped fresh tarragon, divided

1 pinch saffron, crushed

1 1/2 pound firm white fish fillets

--cut into 4 pieces

salt

black pepper

2 tablespoons toasted sliced almonds

Method

1.In medium skillet, melt butter.

Add onion and garlic; sauté until onion is soft, about 5 minutes.

Transfer to a soaked 3-quart clay pot or a Dutch oven.

2.Add clam juice, broth, wine, tomatoes, 1 teaspoon tarragon and the saffron.

Cover pot and place it in a cold oven.

Set the temperature to 450°F and cook for 20 minutes.

3.Remove pot from oven, add fish and cover.

Return to oven until fish is cooked through, 5 to 12 minutes, depending on the thickness of the fish.

Season with salt and pepper to taste.

4.Ladle stew into 4 serving bowls.

Garnish with the 1 teaspoon remaining tarragon and the almonds, and serve.

(If preparing ahead of time, add fish to the clay pot, stir to coat well, then transfer to a large plastic container.

Let cool to room temperature, cover, and refrigerate until ready to serve.

Transfer stew to a pan and bring to a simmer on the stovetop until heated through.

Makes 4 servings.

Preparation time: About 15 minutes.

Cooking time: About 30 to 37 minutes.

Per serving: About 314 cal, 35 g pro, 8 g car, 11 g fat, 33% cal from fat, 95 mg cholesterol, 1368 mg sod, 2 g fiber.

Cooks Comments and Tips