Photo: Kevin McCutcheon
Tomato-Rich Fish Stew
16 ingredients
8 servings
openrecipes
"The lycopene in tomatoes protects our brains against age-related decline. Fish's good fat has the same effect."
Estimated Nutrition (whole recipe, rough)
886
Calories
69g
Protein
38g
Fat
63g
Carbs
Counts 18 of 20 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 18 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Clam | 100g cooked | 148 |
| Navy Bean | 1/2 cup (91g) cooked | 127 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Fennel | 1/2 bulb (87g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Olive | 1 large (4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Grouper | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 1/2 ounces sun-dried tomatoes
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 1 green bell pepper, chopped
- 2 (8 ounce) bottles clam juice
- 2 (14 ounce) cans diced tomatoes (no salt added)
- 1 cup dry red wine (or substitute broth or tomato juice)
- 4 garlic cloves, crushed
- 4 tablespoons fresh herbs (such as thyme, rosemary or basil)
- 2 bay leaves
- 1/2 cup kalamata olives, sliced
- 1 (15 ounce) can navy beans, drained and rinsed
- 1 pound firm fish (grouper, tilapia or tuna), cut in 2- to 3-inch chunks
- 2 teaspoons fennel seeds, lightly crushed
- 1 pinch Salt and pepper, to taste
- 1/2 cup grated Parmesan cheese
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes