Puttanesca fish stew

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PREP TIME

10 min

TOTAL TIME

40 min

Serves

4

Puttanesca fish stew

Photo, Erik Putz.

Today's dish speeds up the prep by using leftovers from yesterday's baked puttanesca!


Ingredients

  • 2 tbsp olive oil
  • 1 small onion , finely diced
  • 1/2 large fennel bulb , finely diced
  • 1 carrot , finely diced
  • 1 cup water
  • 796 mL canned diced tomatoes
  • 236 mL clam juice
  • 1 bay leaf
  • 2 reserved cooked tilapia fillets , cut into pieces, and sauce (from baked puttanesca fish with quinoa)

Instructions

  • HEAT a large pot over medium-high. Add oil, then onion, fennel and carrot. Cook, stirring frequently, until vegetables begin to soften, 5 min. Stir in water, tomatoes, clam juice and bay leaf. Boil, then reduce heat to medium. Cover and gently boil, stirring occasionally, until vegetables are tender, about 15 min.
  • STIR reserved fish and sauce (from the baked puttanesca fish recipe) and chili flakes into stew. Cook until warmed through, about 3 min. Remove and discard bay leaf. Ladle stew into bowls. Serve with crusty bread.

Grilling secrets for fish

Nutrition (per serving)

  • Calories
  • 230,
  • Protein
  • 19 g,
  • Carbohydrates
  • 15 g,
  • Fat
  • 12 g,
  • Fibre
  • 4 g,
  • Sodium
  • 662 mg.
  • Excellent source of
  • vitamin B12