3.875
8 ratings

Mediterranean Fish Stew with Chard

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

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
Servings6
Calories Per Serving412
Total Fat9g14%
Sugar9gN/A
Saturated2g12%
Cholesterol159mg53%
Protein40g80%
Carbs39g13%
Vitamin A256µg28%
Vitamin B122µg36%
Vitamin B60.7mg37.2%
Vitamin C37mg61%
Vitamin D2µg1%
Vitamin E3mg17%
Vitamin K477µg100%
Calcium165mg16%
Fiber5g22%
Folate (food)91µgN/A
Folate equivalent (total)148µg37%
Folic acid34µgN/A
Iron5mg28%
Magnesium128mg32%
Monounsaturated3gN/A
Niacin (B3)10mg52%
Phosphorus489mg70%
Polyunsaturated2gN/A
Potassium1025mg29%
Riboflavin (B2)0.4mg26.4%
Sodium1070mg45%
Thiamin (B1)1mg82%
Zinc2mg17%