FOLLOW US:

Portuguese Fish Stew

This Mediterranean recipe is one I developed for Good Food for Life

. I had several versions of this stew while traveling along Portugal’s coast. And every country around the Mediterranean seems to have it's own unique version. Even those who find swordfish or bluefish too strong on their own may like the moist chunks of fish in this. You can actually combine 2 pounds of any available fish or shellfish and it will taste just great… This stew takes 3 hours to cook but it takes only a short active preparation time to assemble. Make this soup a day ahead and it will be the centerpiece of a quick meal.

  • 3 large onions (white, yellow or red) sliced
  • 3 large cloves of garlic, peeled and sliced
  • 3 Tablespoons olive oil
  • 3 whole bay leaves
  • ¼ cup Madeira or dry sherry
  • 1 16 oz can unsalted chopped or diced tomatoes
  • 1 large or 2 medium potatoes (peeled and diced)
  • 3 Tablespoons of chopped flat parsley
  • 3 whole cloves
  • ¼ tsp roasted red pepper flakes (optional)
  • 1 bottle clam broth (or homemade fish stock if you have it)
  • 1 pound of firm white fish (such as cod or haddock)
  • 1 pound of oily fish (such as swordfish or bluefish)
  • 1 tsp salt (optional)

Sauté the onions and garlic until just slightly browned, about 10 min. in a soup pot or Dutch oven.

Add the bay leaves, wine, tomatoes, potatoes, herbs and spices, clam broth and 6 cups of water.

Cover and simmer on low heat for about 1-1/2 hours. Uncover and simmer another 1-1/2 hours. The broth will shrink down and get more concentrated.

Cut the fish into 1-2 inch chunks and add to the broth and simmer only 5-10 minutes or until the fish is just cooked through.

Serve immediately or cover the pot and refrigerate the soup overnight. You can also freeze individual portions at this point but cool them down in the refrigerator before freezing.

Reheat slowly on top of the stove before serving. Individual portions can be reheated on the medium setting in your microwave.

Garnish with more parsley or a sprinkle of Parmesan cheese.

Makes 8 servings

220 Calories,  8 gm Fat, 16 gm Carbohydrate, 2 gm Fiber,  21 gm Protein,          530 mg  Sodium  (if made with salt)

Each serving provides – 3 proteins, 1 vegetable and ½ starch