Simple Fish & Tomato Stew
- Level
- very easy
- Prep Time
- 10 mins
- Total Time
- 25 mins
- Serves
- 4
Ingredients
- 2 tsp
- olive oil
- 10 mL
- 2
- celery stalks, finely chopped
- 1
- onion, finely diced
- 2
- tomatoes, roughly chopped
- 2 tsp
- tomato paste
- 10 mL
- 1/3 cup
- white wine
- 75 mL
- 2 cups
- vegetable broth
- 500 mL
- 1 lb
- tilapia, haddock or cod fillets, cut in 2-in. (5-cm) pieces
- 500 g
- fresh parsley for garnish, optional
Directions
Step 1
In a large skillet, heat oil over medium heat. Cook celery and onion until softened, about 3 min.
Step 2
Stir in tomatoes and tomato paste, and cook 1 min. Add wine and cook 1 min.
Step 3
Add broth and bring to a boil. Reduce to a simmer and add fish. Cook, stirring gently, as the fish breaks apart easily, until fish is cooked through and flaky, about 5 min. Sprinkle with chopped fresh parsley to serve, if desired.
Tips
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Nutritional Facts
- Nutrition Description:
- Per serving (1/4 recipe):
- Calories:
- 150
- Fat:
- 3 g
- Carbs:
- 10 g
- Fibre:
- 2 g
- Sugar:
- 5 g
- Cholesterol:
- 45 mg
- Protein:
- 21 g
- Sodium:
- 520 mg