Mediterranean Fish Stew with Chard

Contributor
Mediterranean Fish Stew with Chard
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
412
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.

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.

Nutritional Facts

Total Fat
9g
14%
Sugar
9g
N/A
Saturated Fat
2g
12%
Cholesterol
159mg
53%
Protein
40g
80%
Carbs
39g
13%
Vitamin A
256µg
28%
Vitamin B12
2µg
36%
Vitamin B6
0.7mg
37.2%
Vitamin C
37mg
61%
Vitamin D
2µg
1%
Vitamin E
3mg
17%
Vitamin K
477µg
100%
Calcium
165mg
16%
Fiber
5g
22%
Folate (food)
91µg
N/A
Folate equivalent (total)
148µg
37%
Folic acid
34µg
N/A
Iron
5mg
28%
Magnesium
128mg
32%
Monounsaturated
3g
N/A
Niacin (B3)
10mg
52%
Phosphorus
489mg
70%
Polyunsaturated
2g
N/A
Potassium
1025mg
29%
Riboflavin (B2)
0.4mg
26.4%
Sodium
1070mg
45%
Thiamin (B1)
1mg
82%
Zinc
2mg
17%

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