Fish and Vegetable Stew in a Light Tomato Broth

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With the weather getting colder, soups and stews are starting to make their way back onto my weekly dinner rotation. There are so many different combinations of flavours and ingredients that you could make a different soup each night of the week and never get bored.  Whether you call it a soup or a stew, this rich tomato broth with tender chucks of fish and vegetables comes together quickly and makes a perfect weeknight meal.

Whenever a recipe calls for canned tomatoes I always add just a touch of sugar; this serves not only to neutralize the acidity from the tomatoes but also as a time saver to create a depth of flavour that is usually achieved by cooking tomatoes for a long period of time. The amount of sugar you will need depends on the sweetness of the tomatoes and your own personal preference. Remember the best tool in your kitchen is your sense of taste, so make sure you taste your food as you’re cooking.   It can mean the difference between a delicious meal and a bland disaster!

Fish and Vegetable Stew in a Light Tomato Broth
Serves 4
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
314 calories
39 g
40 g
6 g
25 g
1 g
550 g
341 g
27 g
0 g
4 g
Nutrition Facts
Serving Size
550g
Servings
4
Amount Per Serving
Calories 314
Calories from Fat 51
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 40mg
13%
Sodium 341mg
14%
Total Carbohydrates 39g
13%
Dietary Fiber 5g
19%
Sugars 27g
Protein 25g
Vitamin A
225%
Vitamin C
51%
Calcium
15%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon vegetable oil
  2. 1 medium onion, diced
  3. 3 large carrots, diced
  4. 2 stalks of celery, diced
  5. 2 cloves of garlic, minced
  6. ¼ cup white wine
  7. 1 28oz can diced tomatoes, juice included.
  8. ½ teaspoon red pepper flakes (or to taste).
  9. ½ - 1 teaspoon sugar
  10. 2 filets red snapper or other white fish, cut into 1 inch pieces.
  11. 2 cups of fresh spinach, chopped
  12. ¼ cup fresh parsley
  13. ¼ cup fresh basil or 1 teaspoon dried basil
  14. salt and pepper to taste
Instructions
  1. In a large soup pot sauté onions over medium heat until they become translucent but not brown, about 5 minutes. Add the carrots, celery and garlic and sauté for another 2-3 minutes.
  2. Stir in the white wine and cook until most of the liquid has evaporated.  Next add the diced tomatoes including liquid, red pepper flakes, and ½ teaspoon sugar.  Cook for 15-20 minutes.
  3. Taste broth and add salt and pepper to taste, if it’s too acidic at this point you can add another ½ teaspoon sugar.   I prefer my vegetables on the crunchy side but if you like your vegetables a little softer continue to cook for another 10 minutes.
  4. Right before you are ready to serve the stew add the fish and spinach, cook for 2-3 minutes. Stir in fresh herbs and serve immediately with a nice piece of crusty bread to soak up the tasty broth.
Notes
  1. You can make the tomato base ahead of time up until the point where you add the fish, then when you are ready to eat simply reheat and add the fish and spinach a few minutes before serving.
beta
calories
314
fat
6g
protein
25g
carbs
39g
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BREAKING BLAND EATS http://breakingblandeats.com/
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4 Comments

  1. Another winner with the family, Kirsten! Now, I did modify slightly and I don’t think this will surprise you. As usual, I had no celery in the house. Instead I used a finely minced fresh jalapeno and skipped the pepper flakes. It probably could have been spicier but I kept it toned down for the kids. Very tasty!

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