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Quick Fisherman’s Stew

Published January 4, 2020
2 minute read
A fisherman's stew pot is on a wooden table, filled with chunks of chicken, sliced potatoes, leafy greens, and diced tomatoes. A blue cloth and a spoon rest beside the pot, along with a bowl of soup, two glasses of water, and a small dish of pepper. MyFitnessPal Blog
Published January 4, 2020
2 minute read
In This Article

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

Ingredients

  • 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

Directions

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%

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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