Recipes
Tomato and Cod Stew with Fennel and Orange
This hearty seafood stew is full of Mediterranean flavors. We used cod, but feel free to use whatever white fish is available near you.
Prep Time:
25 minutes
Total Time:
35 minutes
Yield:
6 servings
Serving Size:
1/6 recipe
Nutrition Facts
Nutrition Facts
- Calories: 230
- Total Fat: 4g
- Saturated Fat: 0.5g
- Sodium: 580mg
- Carbohydrate: 28g
- Fiber: 7g
- Total Sugar: 10g (Added Sugar 0g)
- Protein: 20g
Ingredients
1 1/2 tablespoons olive oil
1 medium onion, sliced
1 fennel bulb, thinly sliced
5 cloves garlic, minced
1 (28-ounce) can diced tomatoes (preferably no-salt-added)
1 (14-ounce) can diced tomatoes (preferably no-salt-added)
1 (15-ounce) can white beans, rinsed and drained (preferably no-salt-added)
1 1/4 teaspoons salt
1 teaspoon garam masala* seasoning
1 pound white fish, like cod or haddock
1 orange, peeled and segmented
3 tablespoons chopped fresh dill
Instructions
- Heat a dutch oven or large soup pot over medium heat, then coat with olive oil.
- Add the onion, fennel, and garlic and sauté until onions soften, about 5 minutes.
- Add all of the tomatoes, white beans, salt, and garam masala and cook, covered, over medium heat for 5 minutes.
- Submerge fish fillets in tomato sauce, cover with orange segments, then cook, with the lid on, for an additional 5 minutes, until the fish is cooked through.
- Turn off heat and let rest, covered, for 5 minutes. Taste and adjust seasoning if needed. Stir in dill before serving.
* Garam masala is a delicious blend of warming spices that we highly recommend. If you’re unable to find it, you can substitute 1 teaspoon cumin and 1/4 teaspoon allspice instead of the 1 teaspoon garam masala.
An Oldways recipe, courtesy of Kelly Toups
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