Tomato-Rich Fish Stew

Recipesfull introduces to you: Seafood Recipes. (Tomato-Rich Fish Stew). The lycopene in tomatoes protects our brains against age-related decline. Fish's good fat has the same effect.

Brief

Servings: 8

Yield: 8 servings

Tomato-Rich Fish Stew

Ingredients

3 ½ ounces sun-dried tomatoes

2 tablespoons olive oil

1 large yellow onion

chopped

1 green bell pepper

chopped

2 (8 ounce) bottles clam juice

2 (14 ounce) cans diced tomatoes (no salt added)

1 cup dry red wine (or substitute broth or tomato juice)

4 garlic cloves

crushed

4 tablespoons fresh herbs (such as thyme

rosemary or basil)

2 bay leaves

½ cup kalamata olives

sliced

1 (15 ounce) can navy beans

drained and rinsed

1 pound firm fish (grouper

tilapia or tuna)

cut in 2- to 3-inch chunks

2 teaspoons fennel seeds

lightly crushed

1 pinch Salt and pepper

to taste

½ cup grated Parmesan cheese

Crunchy Fried Shrimp

Soup, Stew and Chili

Directions

Step 1

In a pan simmer sun-dried tomatoes in 1 1/2 cups water until very soft; discard water.

Step 2

In a large pot saute onion and green pepper in oil until softened.

Step 3

In a food processor or blender combine sun-dried tomatoes and 1 bottle clam juice until smooth; add to pot. Stir in remaining clam juice diced tomatoes wine garlic herbs bay leaves and olives. Simmer 20 minutes.

Step 4

Add beans fish fennel seeds salt and pepper. Simmer until fish is done about 10 minutes. Remove bay leaves. Ladle into bowls; sprinkle with cheese.

Nutritional Information

Tomato-Rich Fish Stew

Servings Per Recipe:8

Calories: 280

% Daily Value *

Protein: 20.3g 41%

Carbohydrates: 26g 8%

Dietary Fiber: 6g 24%

Sugars: 8.6g

Fat: 8.4g 13%

Saturated Fat: 1.9g 9%

Cholesterol: 26.5mg 9%

Vitamin A Iu: 1131.4IU 23%

Niacin Equivalents: 5.4mg 41%

Vitamin B6: 0.4mg 23%

Vitamin C: 27mg 45%

Folate: 53.6mcg 13%

Calcium: 136.4mg 14%

Iron: 4.7mg 26%

Magnesium: 81.8mg 29%

Potassium: 1101.2mg 31%

Sodium: 839.9mg 34%

Thiamin: 0.2mg 21%

Calories From Fat: 75.4

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.