Provençal Fish Stew

This simplified fish stew is flavored with garlic and tomatoes, two ingredients traditionally found in Provençal dishes. The fresh fennel adds a special touch.

Ingredients

    Garlic Toast
  • 4 slices (1/4 inch thick) crusty French bread
  • 1 garlic clove, peeled
  • 2 teaspoons olive oil
    Fish Stew
  • 1 teaspoon olive oil
  • 1/2 cup finely chopped onion
  • 1/4 cup finely chopped carrot
  • 2 large garlic cloves, pressed
  • 1/2 cup dry white wine such as Chardonnay
  • 1 can (14.5 ounces) diced tomatoes, drained
  • 1 cup water
  • Salt to taste
  • 1/8 teaspoon cayenne pepper
  • 8 ounces boneless, skinless halibut, cut into 1 1/2-inch cubes
  • 1 pound fresh mussels, cleaned (see Cook's Tip)
  • Snipped fresh fennel fronds
  • 1 cup finely chopped fresh fennel bulb

Directions

  1. Preheat oven to 400°F. For garlic toast, place bread slices onto Small Bar Pan. Bake 6-8 minutes or until golden brown; remove from oven. While bread slices are still warm, cut garlic clove in half and rub over surface of bread. Drizzle with oil; set aside.

  2. For fish stew, heat oil in (10-in.) Skillet over medium heat until hot. Add fennel, onion, carrot and garlic; cook and stir 4-6 minutes or until tender. Add wine and cook 1-2 minutes or until slightly reduced. Add tomatoes, water, salt and cayenne pepper; bring to a simmer. Stir in halibut and top with mussels. Cover and gently simmer 5-7 minutes or until fish is opaque in center and mussels are open (discard any unopened mussels).

  3. To serve, place one garlic toast into bottom of each bowl; ladle soup over toast. Top with remaining garlic toast. Garnish with snipped fennel fronds. Serve immediately.

Yield:

  • 2  servings of 2 cups stew
  • 2  servings of 2 garlic toasts

Nutrients per serving:

Calories 510, Total Fat 13 g, Saturated Fat 2 g, Cholesterol 50 mg, Carbohydrate 58 g, Protein 37 g, Sodium 1640 mg, Fiber 5 g

 

U.S. Diabetic exchanges per serving:

  3 1/2 starch, 1 vegetable, 3 1/2 medium-fat meat (3 1/2 carb)

Cook's Tips:

Fresh fennel is used widely in Italian and French dishes. It is often served raw or roasted. The white bulb portion has a crisp, celery-like texture and a mild anise flavor. The fronds are similar to fresh dill, but with a more delicate flavor. If desired, celery and fresh dill can be substituted in this recipe.

To clean mussels, rinse them well in cold water. Using fingertips, pull out any fibers that extend from within the shell. Scrape off any barnacles from outside of shell. If any mussels are open, tap them on the counter and wait a couple of minutes to be sure they are still alive. If the open mussels do not close, discard them.

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