Fish Stew



fish stew




This fish stew is easy to make. Takes very little time to prepare saving lots of time in the kitchen. And best of all it's loaded with nutrients, especially Omega 3 fatty acids.

Ingredients

1 lb fish (salmon, haddock, halibut, cod)
1 Tbs extra virgin olive oil
3 garlic cloves (minced)
1 small yellow onion (minced)
1 cup chopped fresh tomato
2 tsp turmeric
Pepper
Salt
1 Tbs italian seasoning
1/2 cup fresh parsley (chopped fine)
1lb spinach (chopped)
1 - 2 cans chicken or beef broth
2 Tbs tomato paste

Directions

  1. Preheat oven to 400 deg
  2. Place fish on baking pan and bake for 10-15 minutes.
  3. In a heavy skillet saute garlic, onions on medium heat.
  4. Toss in the tomato, sprinkle seasonings (turmeric, pepper, salt, italian seasoning) and saute until tomatoes are mushy.
  5. Add the parsley and spinach; and cook until vegetables are soft.
  6. whisk the tomato paste with 1/2 cup of broth and pour into vegetable mixture.
  7. pour the remaining broth into the pot and cover until the soup comes to a gentle boil.
  8. Remove fish from the oven.
  9. cut the fish into 2 oz strips. If you are using salmon, you can easily peel the skin off the fish before you cut them.
  10. Place fish in the pot with the vegetables.
  11. Stir until blended
  12. cover and cook for another 20 min

You can serve it over rice or for those of you watching your carb intake it's a meal in itself.

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