WHY IT’S LIGHT A brothy base, lean, mild white fish, and only one tablespoon olive oil keep this dish healthier than heavier seafood stews and chowders. Drizzle just a little extra olive oil over each serving to make the most of the oil’s fruity flavor.
Recipe information
Yield
serves 4
Ingredients
1
1
1
1
4
12
1
1
Need to make a substitution?
Preparation
Step 1
In a medium Dutch oven or other heavy pot, combine oil and garlic; cook over medium-high heat, stirring, until garlic is fragrant, about 1 minute. Add fennel and cook, stirring frequently, until slightly softened, about 3 minutes. Add tomato, season with salt and pepper, and cook, stirring frequently, until tomato begins to break down, about 3 minutes.
Step 2
Stir in broth and bring stew to a gentle boil, then reduce to a simmer. Gently fold in seafood. Return to a bare simmer and cook until seafood is opaque throughout, about 3 minutes. To serve, divide stew among bowls and drizzle each with additional oil; garnish with fennel fronds.
Nutrition Information
Step 3
(Per Serving)
Step 4
Calories: 272
Step 5
Fat: 7.6g (1.5g Saturated Fat)
Step 6
Protein: 40.4g
Step 7
Carbohydrates: 9.7g
Step 8
Fiber: 2.3g