Active time: 10 minutes Total time: 35 minutes
This simple stew is sure to hit the spot on a cold night. Packed with mild white fish fillets, baby potatoes and kale, it manages to be both light and satisfying. Clam juice enriches the broth with briny flavor; look for it near the canned tuna at the grocery store. If you’re trying to include more fish in your diet, this is a good way to do it.
Quick Fisherman’s Stew
- 1 1/2 tablespoons olive oil
- 1 cup (113g) leeks, thinly sliced
- 1/4–1/2 teaspoon crushed red pepper
- 4 cloves garlic, thinly sliced
- 4 cups (946ml) unsalted chicken stock
- 1 cup (237ml) bottled clam juice
- 1 cup (227g) canned no-salt-added diced tomatoes, undrained
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 2 bay leaves
- 1 pound (454g) baby Yukon gold potatoes, thinly sliced
- 6 cups (170g) curly kale, stemmed and coarsely chopped
- 1 1/2 pounds (680g) tilapia or cod fillets, cut into large (2-inch) chunks
Heat a large Dutch oven over medium heat. Add oil and swirl to coat pan. Add leeks, red pepper flakes and garlic; cook 4 minutes, stirring occasionally. Add chicken stock, clam juice, tomatoes, salt, black pepper, bay leaves and potatoes. Bring to a boil over high heat. Reduce heat to medium, and cook, partially covered, until potatoes are almost tender, about 6 minutes.
Stir in kale. Cook, partially covered, for 3 minutes. Gently stir in fish; cover and cook on medium-low heat until fish flakes easily when tested with a fork, about 3 minutes.
Serves: 4 | Serving Size: About 2 1/3 cups
Nutrition (per serving): Calories: 373; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 60mg; Sodium: 573mg; Carbohydrate: 36.3g; Dietary Fiber: 6g; Sugar: 8g; Protein 39g
Nutrition Bonus: Potassium: 1,389mg; Iron: 26%; Vitamin A: 211%; Vitamin C: 255%; Calcium: 27%