Seafood Stew with White Wine, Garlic and Fennel
Seafood Stew with White Wine, Garlic and Fennel
  • prep: 25 min
  • cook: 1 hr 5 min
  • total: 1 hr 30 min
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  • servings:
  • Summary

    The homemade fish stock recipe below will make approximately 10 cups of fish stock. You will need 4 to 5 cups for the stew. The stock can be made in advance and refrigerated up to 2 days or frozen for several months.

    Ingredients

    • 2 pounds white fish bones
    • Shells and tails from 1/2 pound of shrimp
    • 2 slices thick cut bacon
    • 2 medium onions, chopped
    • 2 medium carrots, chopped
    • 2 ribs celery, chopped
    • 2 crushed garlic cloves
    • 3 to 4 sprigs fresh thyme
    • 2 bay leaves
    • 10 black peppercorns
    • 1 cup dry white wine
    • 2 tablespoons butter
    • 1 medium onion, sliced
    • 1 fennel bulb, sliced
    • 2 ribs celery, sliced
    • 1 garlic clove, minced
    • 1 pound small clams, cleaned
    • 1 pound cod or halibut, cut into 4 portions
    • 1 pound mussels, cleaned
    • 1/2 pound large shrimp, shelled (shells can be used for fish stock)
    • 5 cups fish stock
    • 1 pound greens such as spinach, kale or chard
    • 1/4 cup cream
    • Salt and fresh ground black pepper
    • Baguette, sliced and toasted for serving
    • Lemon wedges for serving

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 1063 % Daily Value *
    • Total Fat: 25 g 38.35%
    • Saturated Fat: 7 g 36%
    • Trans Fat: 0 g %
    • Cholesterol: 279 mg 93.13%
    • Sodium: 3702 mg 154.27%
    • Calcium: 475 mg 47.46%
    • Potassium: 2359 mg 67.41%
    • Magnesium: 0 mg 0%
    • Iron: 14 mg 75.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 92 g %
    • Dietary Fiber: 10 g 41.44%
    • Sugar: 36 g
    • Protein: 105 g
    • Alcohol: 6 g
    • Omega 3 Fatty Acid: 2 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 361.87%
    • Vitamin C 162.38%
    • Vitamin D 54.43%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs3
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat13
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total15 oz-eq

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