Mediterranean Fish Stew with Chard

Mediterranean Fish Stew with Chard
Contributor
Whole Foods Market

This soulful stew with crisp bread slices makes an elegant meal that can be prepared in less than 30 minutes. If you prefer, you can substitute an additional cup of stock for the wine.

Click here to see 5 Fall Seafood Stew Recipes

6
Servings
330
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 1/2 Cup low-sodium chicken or seafood broth
  • 1 Cup dry white wine
  • One 28-ounce can no-salt-added diced tomatoes
  • 3 shallots, diced
  • 1 bulb fennel, diced, feathery fronds reserved for garnish
  • 1/8 Teaspoon crushed red pepper flakes
  • 1 demi bagutte (or 1/2 regular-size baguette)
  • 1 clove garlic, halved
  • 3/4 Pounds Swiss chard, stems and touch ribs discarded, leaves thinly sliced
  • 1 Pound tilapia fillet, cut into 1-inch pieces
  • 1 Pound large (31/35 count) peeled and deveined shrimp

Directions

Combine stock, wine, tomatoes, shallots, fennel bulb, crushed red pepper flakes, and salt in a large pot and bring to a boil over high heat. Reduce heat to medium and simmer, uncovered, until vegetables are tender, about 10 minutes.

Meanwhile, preheat the broiler. Slice baguette on an angle into about eight 3/4-inch slices. Place on a baking sheet and broil until toasted, about 1 minute per side. Rub toasts on both sides with cut side of garlic; discard any remaining garlic.

Stir Swiss chard into pot and cook until just tender, about 3 minutes. Add tilapia and shrimp and cook until just cooked through, about 5 minutes. Serve garnished with chopped fennel fronds and with toasts on the side.

Nutritional Facts

Total Fat
5g
7%
Sugar
19g
21%
Saturated Fat
1g
4%
Cholesterol
45mg
15%
Carbohydrate, by difference
50g
38%
Protein
23g
50%
Vitamin A, RAE
40µg
6%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
4mg
5%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
31mg
3%
Choline, total
39mg
9%
Fiber, total dietary
3g
12%
Folate, total
25µg
6%
Iron, Fe
2mg
11%
Magnesium, Mg
36mg
11%
Niacin
5mg
36%
Pantothenic acid
1mg
20%
Phosphorus, P
173mg
25%
Selenium, Se
41µg
75%
Sodium, Na
392mg
26%
Vitamin D (D2 + D3)
3µg
20%
Water
212g
8%
Zinc, Zn
1mg
13%

Mediterranean Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Mediterranean Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.