Summer Fish Stew

Fish stew
Alberto Peroli

Ingredients

  • 26 ounces white fish, such as pollock (including bones and heads), filleted and cut into small, 2-inch chunks
  • 3 pints water
  • 2 black peppercorns
  • 1 bay leaf
  • 1 carrot, sliced
  • 1 onion, sliced
  • 2 tablespoon olive oil
  • 2 garlic cloves
  • 1 onion, finely chopped
  • One 1-inch piece fresh ginger root, peeled and crushed
  • 1 cup white wine
  • 14 ounces diced tomatoes in juice  
  • 1 teaspoon turmeric
  • 1 teaspoon paprika 
  • 10 black olives, pitted and chopped 
  • 8 cherry tomatoes, halved
  • 8 ounces rice
  • Juice of 1 lime
  • Salt and freshly-ground black pepper
  • One bunch fresh basil, torn

This dish oozes of a seaside summer! The secret to this recipe is in the fish stock. If you have time over the weekend, make it advance so you can just throw everything together at the last minute and you’ll have a really hearty, summer stew. If you’re short on time, though, ask your local market where to find the best fish stock.

Directions

First, make the fish stock. Place the fish bones and heads in a large saucepan and cover with the water. Throw in the peppercorns, bay leaf, sliced carrot, and onion. Bring to a boil and leave to simmer, uncovered, for 30–40 minutes. Strain well.

Place a heavy-bottomed saucepan over a medium heat, pour in the olive oil, and then add the garlic, chopped onion, and ginger. Cover and sweat for 2 minutes. Remove the lid and add the white wine, tomatoes, turmeric, paprika, olives, cherry tomatoes, 5 ounces of the fish stock, and the rice. Leave to cook for 10 minutes. Add the fish and cook for a further 5 minutes until cooked through.

Squeeze in the lime juice, season with salt and pepper to taste, and stir in the fresh basil leaves. Serve in bowls with some white chunky bread on the side to soak up all the delicious juices!

Nutrition

Calories per serving:

551 calories

Dietary restrictions:

Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Shellfish Free

Daily value:

28%

Servings:

4
  • Fat 12g 18%
  • Carbs 63g 21%
  • Saturated 2g 12%
  • Fiber 5g 18%
  • Trans 0g
  • Sugars 8g
  • Monounsaturated 7g
  • Polyunsaturated 2g
  • Protein 44g 87%
  • Cholesterol 92mg 31%
  • Sodium 1,152mg 48%
  • Calcium 112mg 11%
  • Magnesium 114mg 28%
  • Potassium 1,192mg 34%
  • Iron 3mg 19%
  • Zinc 2mg 13%
  • Phosphorus 454mg 65%
  • Vitamin A 233µg 26%
  • Vitamin C 32mg 53%
  • Thiamin (B1) 0mg 15%
  • Riboflavin (B2) 0mg 13%
  • Niacin (B3) 9mg 47%
  • Vitamin B6 1mg 33%
  • Folic Acid (B9) 95µg 24%
  • Vitamin B12 3µg 49%
  • Vitamin D 6µg 1%
  • Vitamin E 3mg 15%
  • Vitamin K 73µg 91%
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