Simple Fish & Tomato Stew

  • Prep Time 10 min
  • Total Time 25 min
  • Serves: 4

Ingredients

  • 2 tsp olive oil 10 mL
  • 2 celery stalks, finely chopped
  • 1 onion, finely diced
  • 2 tomatoes, roughly chopped
  • 2 tsp tomato paste 10 mL
  • 1/3 cup white wine 75 mL
  • 2 cups vegetable broth 500 mL
  • 1 lb tilapia, haddock or cod fillets, cut in 2-in. (5-cm) pieces 500 g
  • fresh parsley for garnish, optional

Directions

  • Step 1

    In a large skillet, heat oil over medium heat. Cook celery and onion until softened, about 3 min.

  • Step 2

    Stir in tomatoes and tomato paste, and cook 1 min. Add wine and cook 1 min.

  • Step 3

    Add broth and bring to a boil. Reduce to a simmer and add fish. Cook, stirring gently, as the fish breaks apart easily, until fish is cooked through and flaky, about 5 min. Sprinkle with chopped fresh parsley to serve, if desired.

Tip

Use 1 lb (500 g) skinless salmon fillets instead of the cod.

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Nutrition Facts

  • Nutrition Description Per serving (1/4 recipe):
  • Calories 150
  • Fat 3.5 g
  • Saturated Fat 0.5 g
  • Carbs 10 g
  • Sugar 5 g
  • Protein 21 g
  • Cholesterol 45 mg
  • Fibre 2 g
  • Sodium 520 mg