EAT RIGHT
Portuguese Fish Stew
I had several versions of this stew while traveling along Portugal’s coast. Even those who find swordfish or bluefish too strong on their own may like the moist chunks of fish in this. You can actually combine 2 pounds of any available fish or shrimp and it will taste just great…
3 large onions (white, yellow or red) sliced
3 large cloves of garlic (peeled and sliced
3 Tablespoons olive oil
3 whole bay leaves
¼ cup Madeira or dry sherry
1 16 oz can unsalted chopped or chunk tomatoes
1 large or 2 medium potatoes (peeled and diced)
3 Tablespoons of chopped flat parsley
3 whole cloves
¼ tsp roasted red pepper flakes (optional)
1 bottle clam broth (or homemade fish stock if you have it)
1 pound of firm white fish (such as cod or halibut)
1 pound of oily fish (such as swordfish or bluefish)
1-2 tsp salt (optional)
- Saute the onions and garlic until just slightly browned, about 10 min. in a soup pot or dutch oven.
- Add the bay leaves, wine, tomatoes, potatoes, herbs and spices, clam broth and 6 cups of water
- Cover and simmer for about 1-1/2 hours. Uncover and simmer another 1-1/2 hours. The broth will shrink down and get more concentrated.
- Cut the fish into 2 inch chunks and add to the broth and simmer only 5-10 minutes or until the fish is just cooked through.
- Cover the pot, refrigerate the soup overnight. You can also freeze individual portions at this point but cool them down in the refrigerator before freezing.
- Reheat slowly on top of the stove before serving. Individual portions can be reheated on the medium setting in your microwave.
- Garnish with more parsley or a sprinkle of Parmesan cheese.
Serves 8
Calories 247, Fat 8 gm, Saturated fat 1 gm, Protein 26 gm, Fiber 2 gm, Sodium 342 mg (if unsalted), Potassium 679 mg, Total Carb 16gm.
Counts for Your Whole Life servings as:
3.5 lean protein
1.5 vegetable
1.5 fat
0.5 starch
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