This is the main content.
Saffron Fish Stew
Recipes
Saffron Fish Stew
4 servings
35 minutes total

Ingredients

  • ½ bulb fennel
  • 6 cloves garlic
  • ½ bunch fresh Italian parsley
  • 1 lemon, for zest/juice
  • 1 (15.5 oz) can reduced-sodium cannellini beans
  • 4 (6 oz) firm, white fish fillets (such as snapper, mahi, or tilapia; about 1 ½ lb)
  • 1 tablespoon olive oil
  • 1 (8 oz) package trinity mix (diced fresh onions, bell peppers, and celery)
  • ½ teaspoon crushed red pepper
  • 1 ½ cups no-salt-added chicken stock (or broth)
  • 1 (8 oz) can no-salt-added tomato sauce
  • 1 (0.18 oz) package saffron threads
  • ½ teaspoon kosher salt

Steps

    1. Slice fennel (1 cup) thinly. Chop garlic and parsley (½ cup) coarsely. Zest lemon (1 teaspoon), then juice (2 tablespoons). Drain and rinse beans. Cut fish into 2-inch-long chunks (wash hands).
    2. Preheat large sauté pan on medium-high 2–3 minutes. Pour oil in pan, then add fennel and trinity mix; cook 5 minutes, stirring occasionally. Stir in garlic and red pepper; cook 2–3 minutes until vegetables begin to soften.
    3. Stir in stock, tomato sauce, beans, saffron, and salt; bring to a boil. Reduce heat to medium and simmer 5 minutes. Stir in lemon zest, juice, and parsley; reduce heat to low. Stir in fish gently and cover; simmer 4–5 minutes until fish flakes easily and is 145°F. Serve.

Amount per ¼ recipe serving: Calories 270, Total Fat 4.5g, Sat Fat 1g, Trans Fat 0g, Chol 105mg, Sodium 450mg, Total Carb 23g, Fiber 6g, Sugars 6g, Protein 34g, Calc 10%, Vitamin A 0%, Vitamin C 0%, Iron 30%