Recipes

Fish and Mussel Stew

Course/Meal: 
Main Ingredient: 
Prep Time: 
20 minutes
Cooking Time: 
30 minutes
Makes: 
6 servings

Entertaining season is upon us and serving up healthy and elegant meals is important to many of us. Showcase your cooking skills and healthy attitude with this easy one pot meal. This also makes a perfect addition to a Christmas Eve seafood tradition in many cultures.

Ingredients: 
  • 1 tbsp (15 mL) extra virgin olive oil
  • 2 onions, thinly sliced
  • 6 cloves garlic, minced
  • 1 green bell pepper, chopped
  • 1 hot chili pepper (such as Thai or jalapeno), sliced
  • ¼ tsp (1 mL) each fresh ground nutmeg and pepper
  • 1 lb (500 mL) tilapia, turbot, halibut or monkfish fillets
  • 3 yellow fleshed potatoes (about 1 lb/500 mL), thinly sliced
  • 2 tomatoes, sliced
  • 1 pkg (2 lb/907 g) mussels, rinsed
  • 1/3 cup (75 mL) chopped fresh parsley
  • ½ cup (125 mL) sodium reduced vegetable broth
  • ½ cup (125 mL) dry white wine
  • 2 bay leaves
     

 

Directions: 

1. In a large shallow pot or Dutch oven, heat oil over medium heat. Add onions, garlic, green and hot peppers, nutmeg and pepper. Cook, stirring, for about 8 minutes or until onions start to brown.
2. Meanwhile, cut fish fillets into 2-inch(5 cm) chunks; set aside.
3. Layer half each of the potatoes and tomatoes over top of onion mixture in pot. Top with fish and mussels. Layer with remaining potatoes and tomatoes. Sprinkle with parsley. Drizzle over broth, wine and bay leaves.
4. Bring to a simmer; cover and simmer for 20 minutes or until potatoes are tender. Discard bay leaves and any mussels that do not open.

Nutrition Facts per serving:

Calories: 
248
Fat: 
7 g
Saturated: 
1 g
Cholesterol: 
45 mg
Sodium: 
166 mg
Potassium: 
747 mg
Carbohydrates: 
23 g
Fibre: 
3 g
Protein: 
23 g