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Hearty Fisherman's Stew
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ELLICSR Kitchen
Hearty Fisherman's Stew
Page Content
Skill Level
Easy
Preparation Time
15 minutes
Total Time
45 minutes
Servings
6
Cost Per Serving
$2.75
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Ingredients
Recipe Ingredients
2
Wild Pacific Cod Fillets (U.S. Tilapia or Yellow Tail Snapper will also work)
2
Celery Sticks, medium dice
2
Carrots, peeled and medium dice
1 cup
Savoy Cabbage (any Cabbage will work), roughly chopped
1
Yam (or Potato), washed well and medium dice
2 cloves
Garlic
1
Medium Onion, medium dice
2 cups
Canned Diced Tomatoes (no salt added)
1 L
Vegetable Stock
1 tbsp
Olive Oil
1/2
Lemon, juiced
3 sprigs
Thyme
1
Bay Leaf
1/3 cup
Dry White Wine (optional)
1
Small Red Chili, thinly sliced (optional)
1/4 cup
Parsley, roughly chopped
To Taste
Sea Salt and Ground Black Pepper
Directions
Cooking Directions
Heat oil in a large saucepan over medium heat.
Add onion, garlic, cabbage, and bay leaves and saute for 5 minutes.
Add wine (optional), stock and tomatoes.
Add yam and bring to a boil. Add thyme.
Cover and let simmer for about 20 minutes until everything is soft.
Add the fish and cook until almost done, about 5 minutes.
Season with salt, pepper and lemon juice.
Garnish with parsley and fresh chili (optional).
Nutrition
Image Two
PDF link to nutrition facts table for Fisherman's Stew
Nutrition Facts
A 3 oz portion of cod (about the size of a deck of cards) provides half of the selenium you need in a day. Selenium is a mineral which is needed for a healthy immune system and healthy thyroid function. Selenium is used to form an antioxidant that may help protect against cancer and heart disease.
White fish such as cod is an excellent source of lean protein. It has a mild flavour, making it a good option for people experiencing taste changes.
Wild Pacific cod and the other fish recommended for this recipe are not only rich in nutrients, they are environmentally friendly and low-mercury seafood choices.
