Alaska Halibut or Cod Stew with Fennel and Orange
This warming Alaska halibut or cod stew is ready in just two steps and is full of zesty flavor. Recipe courtesy Ryan and Sara Hall.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 to 6
Ingredients
- 1 to 2 Tablespoons olive oil
- 1 sweet onion, peeled and sliced
- 1 fennel bulb, thinly sliced crosswise
- 1 Tablespoon chopped fresh garlic
- 1 can (28 oz.) diced tomatoes, unsalted
- 1 to 2 teaspoons salt, if desired
- 1 teaspoon garam masala
- 4 Alaska Halibut or Cod fillets (4 to 6 oz. each), fresh, thawed or frozen
- 2 medium oranges, peeled and segmented
- 3 Tablespoons chopped fresh dill
- 1 small French baguette, sliced, if desired
Nutrition Facts
| Calories | 191 |
| Total fat | 3g |
| Saturated fat | <1g |
| Calories from fat | 12% |
| Cholesterol | 52mg |
| Protein | 22g |
| Carbohydrate | 20g |
| Fiber | 4g |
| Sodium | 552mg |
| Calcium | 100mg |
| IU Vitamin D | 23 |
| Omega-3 fatty acids | 80mg |
Instructions
-
Step 1 Cook the aromatics
Lightly coat the bottom of the Dutch oven or stockpot with olive oil. Turn heat to medium-high. Add and sauté the onion, fennel and garlic until onion softens, about 5 minutes. Stir in diced tomatoes, salt and garam masala. Cook, covered, an additional 5 minutes over medium heat.
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Step 2 Poach the halibut and serve
Rinse any ice glaze from frozen fish under cold water; place fillets in stockpot, submerging them in the sauce; top with orange segments. Cover and cook for 4-5 minutes for frozen seafood or 2 minutes for fresh/thawed fish. Turn off the heat and let seafood rest in liquid for 5 minutes. Sprinkle on dill. Serve stew with baguette slices, if desired.
Recommended side dish: Israeli couscous with squash and chard
Cooking Technique Video
Nutrition Facts
| Calories | 191 |
| Total fat | 3g |
| Saturated fat | <1g |
| Calories from fat | 12% |
| Cholesterol | 52mg |
| Protein | 22g |
| Carbohydrate | 20g |
| Fiber | 4g |
| Sodium | 552mg |
| Calcium | 100mg |
| IU Vitamin D | 23 |
| Omega-3 fatty acids | 80mg |
