You are here

Mediterranean Fish Stew

Ingredients
  Fish fillets 4 , cut into bite-sized pieces
  Olive oil 2 Tablespoon
  Whole garlic 5 Clove (25 gm)
  Red onion 1 , chopped
  Tomatoes 1 Can (10 oz)
  Chopped parsley 2 Tablespoon
  Hot pepper flakes 1⁄2 Teaspoon
  Dry white wine 1⁄2 Cup (8 tbs)
  Thyme 1 Teaspoon
  Salt To Taste
  Pepper To Taste
Directions

MAKING
1. In a frypan heat the oil over high heat and saute the onion, hot peppers and garlic.
2. Stir in the tomatoes, thyme, salt and pepper and bring to the boil.
3. Simmer for 5 minutes.
4. Put in the chopped parsley, wine and lemon juice and for the last 1-2 minutes of cooking, add the fish pieces.
SERVING
5. Serve immediately.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
Mediterranean
Course: 
Main Dish
Method: 
Stewed
Ingredient: 
Fish
Interest: 
Quick, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
10 Minutes
Ready In: 
15 Minutes
Servings: 
2

Rate It

Your rating: None
4.2
Average: 4.2 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 530 Calories from Fat 197

% Daily Value*

Total Fat 22 g34.3%

Saturated Fat 2.2 g10.9%

Trans Fat 0 g

Cholesterol 198.4 mg66.1%

Sodium 484.3 mg20.2%

Total Carbohydrates 20 g6.6%

Dietary Fiber 4.7 g18.6%

Sugars 9.5 g

Protein 56 g112.9%

Vitamin A 64.5% Vitamin C 84.7%

Calcium 24.8% Iron 13.9%

*Based on a 2000 Calorie diet

0 Comments

Mediterranean Fish Stew Recipe