Fish Stew with Asparagus Recipe | Seafood Recipes | PBS Food

Fish Stew with Tomatoes and Asparagus

Recipe courtesy of User Submitted Recipes

Tara Chhabra of New York submitted this recipe for our Healthy Eating Contest.

Tara Chhabra describes her recipe:

Contains a lot of heart-healthy, low-fat, unprocessed ingredients. Rich in: Lycopene (tomatoes); Omega-3s (fish and olive oil); capsaicin (pepper); potassium, fiber, and folate (asparagus). Hearty, rounded, and filling!

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Prep time: 15 Minutes

Cook time: 25 Minutes

Total time: 40 Minutes

Yield: 4-6 servings

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    Ingredients

  • 2-3 tablespoons/glugs of extra virgin olive oil
  • Large red onion, chopped
  • 2-3 cloves garlic, minced
  • 2 tablespoons Italian seasoning
  • Large red bell pepper, seeded and diced
  • Bunch fresh asparagus, ends trimmed, cut into 1-2″ pieces
  • (2) 28-oz. cans diced tomatoes
  • 16 oz. firm white fish fillet, cut into 2-3″ chunks (haddock works well)
  • 3 cups V-8 Hot & Spicy Low Sodium vegetable juice
  • 1 tablespoon crushed red pepper
  • Salt and pepper, to taste
  • Shredded parmesan, to top

    Directions

  1. In large saucepan over medium heat, saute onions and garlic in olive oil until tender.
  2. Add Italian seasoning, and saute for about a minute.
  3. Add bell pepper and asparagus, and continue sautéing for several minutes until tender crisp.
  4. Add diced tomatoes with juices, and pour in enough V-8 juice to make the mixture “brothier” (i.e., almost covering vegetable mixture, or about 3 cups).
  5. Cover and simmer for about 10 minutes. Stir in fish chunks and a tablespoon or two of crushed red pepper.
  6. Cover and simmer until fish is cooked through and vegetables are tender, about 10-15 minutes. Season with salt and pepper to taste, and serve topped with shredded parmesan.
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