Mediterranean Inspired Fish Stew Recipe

Either catfish or tilapia can be used in a lot of fish stew recipes because they taste delicious and have a good, firm texture. This fish stew includes plenty of healthy, fresh vegetables and cilantro, garlic and a marinara sauce for a true taste of the Mediterranean.

You can use fresh broccoli rather than frozen, as mentioned in the recipe ingredients, because the finished stew will be the same. Since this fish stew recipe contains fish, potatoes and vegetables, it is a complete meal and does not need any accompaniments. For a warming stew on a winter evening, try this satisfying, nutritious recipe because your family will love it.

Ingredients -

1 lbs catfish or tilapia fillets, cut into two inch slices
6 small red potatoes, cut into ¼ inch thick slice
1 lbs bag frozen broccoli
1 cup carrots cut into shoe strings
½ cup red bell pepper cubed
½ cup green bell pepper cubed
¾ cup sugar snap peas cut into ¾ inch pieces
½ cup white mushrooms
½ cup coarsely chopped sweet onion
26 oz jar your favorite marinara sauce
2 tsp minced garlic
¼ cup water
2 tbs cilantro chopped
2 tsp extra virgin olive oil

Preparation:

In a large skillet heat the olive oil spread an even layer of potatoes, top with the other vegetables and sprinkle the minced garlic over this. Place a cover on the skillet and cook for approximately 4 to 6 minutes. Next add water, return cover and cook an additional 5 minutes to simmer until potatoes are tender a fork should easily be able to be poked into them.

Add the marinara sauce increasing the heat till it starts to bubble. Lower the heat, top with the fish and cover and simmer for 5 minutes until the fish is cooked trough but do not over cook. Top with the cilantro and serve hot.

(Serves 6)

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Mediterranean Inspired Fish Stew Recipe

Nuttritional Info:

Calories (kcal): 831
% Calories from Fat: 28.0%
% Calories from Carbohydrates: 53.3%
% Calories from Protein: 18.8%

Per Serving Nutritional Information:

Total Fat (g): 26g 40%
Saturated Fat (g): 4g 21%
Monounsaturated Fat (g): 11g 51%
Polyunsaturated Fat (g): 9g 39%
Cholesterol (mg): 43mg 14%
Total Carbohydrate (g): 112g 37%
Dietary Fiber (g): 22g 89%
Protein (g): 40g 79%
Sodium (mg): 4532mg 189%
Potassium (mg): 4236mg 121%
Calcium (mg): 298mg 30%
Iron (mg): 10mg 54%
Zinc (mg): 3mg 19%
Vitamin C (mg): 191mg 319%
Vitamin A (i.u.): 11978IU 240%
Vitamin A (r.e.): 1211 1/2RE 121%