Italian Fish Stew

Serves 4 – 6

 

What You’ll Need:

Wooden Spoon

A Slotted Spoon

A Sharp Kitchen Knife

Measuring Cups & Spoons

A Large Pot with a Cover

A Plate

 

Ingredients:

3 Tbsp Olive Oil

2 Organic Sweet Italian Turkey Sausage Links, Sliced

1 Cup Clam Juice

3 Tbsp Tomato Paste, Organic

1 Medium Onion, Roughly Chopped

1 Fennel Bulb, Roughly Chopped

4 Carrots, Sliced

2 Large Zucchini, Cut into Chunks (About 4 Cups)

4 Cups Tomatoes, Chopped

1 Tbsp Garlic, Minced

2 Tsp Italian Mixed Herbs, Dried

1 1/2 Tsp Sea Salt

Fresh Ground Pepper

1 LB Wild Cod or other white fish, Cut into Bite-Sized Chunks

1/4 Cup Fresh Parsley

 

How To Put It Together:

1) Preheat the pot over medium high heat. You will know that your pot is ready when you place your hand about an inch from the pot’s surface and you feel heat radiating from it. Add the olive oil; swirl it around the pan. Add the sliced turkey sausage links; sauté until just golden. Using a slotted spoon, transfer them to a plate.
 
2) In a small bowl, whisk together the clam juice and tomato paste; set aside for now.
 
3) To the pot, add the onion, fennel bulb, carrots and zucchini; sauté until opaque. Add the clam juice mixture, tomatoes, garlic and Italian mixed herbs, sea salt and fresh ground pepper; give the pot a good stir and allow to simmer for about 5 minutes.
 
4) Using a slotted spoon, gently place the fish into the pot and stir gently, so not to break the fish chunks. Stir in the fresh parsley.
 
5) Serve and enjoy!

 

Nina’s Tasty Tips:

Replace the fish in this dish with shrimp for a tasty change of pace.

 

Nutrition:

220 Calories
14 grams of Protein
17 grams of Total Carbohydrates
7 grams of Sugar
5 grams of Fiber
12 grams of Total Fat
2 grams of Saturated Fat
0 grams of Trans Fat
19 mg of Cholesterol
797 mg of Sodium
90% RDA Vitamin K
77% RDA Vitamin C
37% RDA Vitamin A
33% RDA Sodium
32% RDA Potassium
27% RDA Vitamin B6
25% RDA Manganese
21% RDA Phosphorus
20% RDA Selenium
18% RDA Niacin
18% RDA Folate
16% RDA Riboflavin
15% RDA Vitamin B12
15% RDA Magnesium
14% RDA Vitamin E
13% RDA Thiamin
13% RDA Copper
12% RDA Iron
• Glycemic load: 7