Fish & Seafood

Fish Stew

The great thing about this particular dish is you’re getting the best of both worlds

The rich and delicious flavor of a comfort food, with the benefit of very healthy ingredients

Let’s start with 1 medium onion, 2-3 carrots, 1 celery stalk, 2 garlic cloves, 2 bay leaves, 1/2 teaspoon each of crushed red pepper flake, kosher salt and ground black pepper

Peel and chop the onion, carrots, celery and garlic

Now this recipe will work with any hearty white fleshed fish like cod, sea bass or swai

I’m using tilapia because it really looked good at the market.  These were 4 fillets that came to around 1 1/2 pounds of fish

Cut the fillets in half lengthwise, then into even chunks

Now since tilapia has a thick side and a thin side to the fillet, I’m making two piles of fish chunks.  The larger chunks will go in the center of the pan, the thinner on the outer edges to ensure even cooking

Now it’s time to start building flavor

Heat 2 tablespoons of extra virgin olive oil in a large pan over medium heat

Add in your bay leaves and crushed red pepper flakes, allowing to smoke slightly to release flavor and aromatics

Cook 2-3 minutes

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Next is your veggies along with a 1/2 teaspoon of salt and pepper

Cook stirring occasionally for 6-8 minutes or until the onions start to soften

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Next you will need 1/2 cup of dry white wine (like a chardonnay), 1 – 28 ounce can of diced tomatoes and 16 ounces of clam juice

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First deglaze the pan with your white wine, scraping up any bits from the bottom.  Let this simmer for 2-3 minutes

Next add in your tomatoes, bring to a boil, then turn the heat down and simmer 5-6 minutes

Add in your clam juice, bring to a boil again, then lower your heat to a simmer and let cook 10 minutes

Remember we are building our flavors with each step

Now add in your fish, larger chunks in the center of the pan, thinner chunks to the outer edges

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Cook 3-4 minutes, then flip and cook another 3-4 minutes or until a knife inserted into the fish comes out easily.  Taste the sauce and adjust any seasoning needed like salt, pepper and crushed red pepper

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Serve with a sprinkle of fresh chopped parsley , scallion and a chunk of crusty bread (optional)

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Enjoy!!!

Simply Sundays! ~ Fish Stew

  • Servings: 4-6
  • Time: Prep 10 Min, Cook 35 Min
  • Difficulty: Medium
  • Print

1 1/2 pounds of tilapia (around 4 fillets)

1 medium onion

1 celery stalk

2-3 carrots

2 garlic cloves

1/2 teaspoon crushed rep pepper flakes

1/2 teaspoon of kosher salt

1/2 teaspoon of ground black pepper

1/2 cup of dry white wine (like chardonnay)

1- 28 ounce can of diced tomatoes

16 ounces of clam juice

parsley

scallion

Directions

Peel and chop the onion, carrots, celery and garlic

Cut the fillets in half lengthwise then into even chunks making two piles of fish.

Heat 2 tablespoons of extra virgin olive oil in a large pan over medium heat.  Add in your bay leaves and crushed red pepper, allowing to smoke slightly to release flavor and aromatics.  Cook 2-3 minutes

Add in your vegetables along with your 1/2 teaspoon of salt and pepper.  Cook stirring occasionally for 6-8 minutes or until the onions start to soften

Deglaze the pan with your white wine, scraping up any bits from the bottom.  Let this simmer for 2-3 minutes.  Next add in your tomatoes, bring to a boil, then turn the heat down and simmer 5-6 minutes

Add in your clam juice, bring to a boil again, then lower your heat to a simmer and let cook 10 minutes

Add in your fish, larger chunks in the center of the pan, thinner chunks to the outer edges for even cooking.  Cook 3-4 minutes, then flip and cook another 3-4 minutes or until a knife inserted into the fish comes out easily.  Taste and adjust any seasoning needed like salt, pepper or crushed red pepper

Tools used to make this recipe

OXO Good Grips Fish Turner

Simply Bamboo Cutting Board

Pyrex 3-Piece Glass Measuring Cup Set

Lodge Cast Iron Pan

© Simply Sundays 2016
All rights reserved

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