NC Cooperative Extension

Zesty Fish Stew

2-1/2 Tbsp. oil, divided
1/4 C. chopped onion
1/4 C. chopped green pepper
1clove garlic, minced
1/2 C. sliced fresh mushrooms
1 medium tomato, chopped
6 haddock or sole fillets (1-1/2 lb.)
1/3 C. white wine*
1 Tbsp. snipped fresh parsley
1 small bay leaf
Freshly ground black pepper to taste
4 C. hot cooked rice
(*can substitute chicken broth for wine)

Heat one tablespoon oil in small skillet. Sauté onion, green pepper and garlic until tender. Stir in mushrooms and tomato. Heat remaining 1-1/2 tablespoon of oil in large skillet and fry fish on med-high heat 2 minutes per side. Remove from heat and spread vegetable mixture on fish while still in skillet. Add wine, parsley, and bay leaf. Cover and cook on low heat 10-15 minutes or until fish flakes easily with fork. Remove and discard bay leaf. Serve with hot, cooked rice. Serves 6.
This stew is a tasty alternative to the traditional Eastern NC fish stews made with bacon, whole eggs, potatoes, onions and fish.

Per Serving: 345 calories, 8 g. fat, 26.5 g. protein, 85 mg sodium, 65 mg cholesterol

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