White Fish Stew (Bianco)

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A whole head of garlic, minced, gives this simple Greek fisherman’s stew gutsy flavor, but don’t worry—it mellows out considerably while cooking. The recipe calls for Pacific cod, but any sturdy white fish, such as halibut or haddock, will do.

White Fish Stew (Bianco)
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 1 1/2 hours

  • 1 tablespoon extra-virgin olive oil

  • 1 medium onion, chopped

  • 1 head garlic, cloves separated, peeled and minced

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon salt

  • Pinch of freshly ground pepper

  • 2 1/2 cups water

  • 4 medium red potatoes, cut into 1-inch chunks

  • 1 1/2 pounds cod, (see Tip), cut into 6 portions

  • 1 lemon

Directions
  1. 6 servings

  2. Heat oil in a 4 1/2-quart Dutch oven over medium heat. Add onion, garlic, oregano, salt and pepper. Cook until the onion is tender, 2 to 3 minutes. Add water and bring to a boil. Reduce heat to low, cover and simmer for 30 minutes.

  3. Add potatoes and simmer, covered, for 15 minutes. Remove the potatoes with a slotted spoon to a bowl. Place fish in the sauce. (The fish should be at least halfway covered with liquid; if necessary, add more water.) Return the potatoes to the pot, cover and simmer until the fish is opaque and the potatoes are tender, 25 to 30 minutes more. Squeeze lemon juice over the stew just before serving.


Nutritional Facts

Servings
6
Per serving
Calories
203
Carbohydrates
26g
Fat
3g
Saturated Fat
0g
Monounsaturated Fat
2g
Protein
18g
Cholesterol
45mg
Dietary Fiber
4g
Potassium
863mg
Sodium
512mg
Added Sugars
0g
Exchanges
Carbohydrate Servings
2
Vitamin C (57% daily value)
Potassium (25% dv)

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