Recipes
Saffron Fish Stew
4 servings
35 minutes total
Shopping list
Ingredients
- ½ bulb fennel
- 6 cloves garlic
- ½ bunch fresh Italian parsley
- 1 lemon, for zest/juice
- 1 (15.5 oz) can reduced-sodium cannellini beans
- 4 (6 oz) firm, white fish fillets (such as snapper, mahi, or tilapia; about 1 ½ lb)
- 1 tablespoon olive oil
- 1 (8 oz) package trinity mix (diced fresh onions, bell peppers, and celery)
- ½ teaspoon crushed red pepper
- 1 ½ cups no-salt-added chicken stock (or broth)
- 1 (8 oz) can no-salt-added tomato sauce
- 1 (0.18 oz) package saffron threads
- ½ teaspoon kosher salt
Steps
- Slice fennel (1 cup) thinly. Chop garlic and parsley (½ cup) coarsely. Zest lemon (1 teaspoon), then juice (2 tablespoons). Drain and rinse beans. Cut fish into 2-inch-long chunks (wash hands).
- Preheat large sauté pan on medium-high 2–3 minutes. Pour oil in pan, then add fennel and trinity mix; cook 5 minutes, stirring occasionally. Stir in garlic and red pepper; cook 2–3 minutes until vegetables begin to soften.
- Stir in stock, tomato sauce, beans, saffron, and salt; bring to a boil. Reduce heat to medium and simmer 5 minutes. Stir in lemon zest, juice, and parsley; reduce heat to low. Stir in fish gently and cover; simmer 4–5 minutes until fish flakes easily and is 145°F. Serve.
Amount per ¼ recipe serving: Calories 270, Total Fat 4.5g, Sat Fat 1g, Trans Fat 0g, Chol 105mg, Sodium 450mg, Total Carb 23g, Fiber 6g, Sugars 6g, Protein 34g, Calc 10%, Vitamin A 0%, Vitamin C 0%, Iron 30%