Mediterranean Fish Stew
Garlic-Herb Bread and Mixed Green Salad
Ingredients
- 1 (8-oz) pkg chopped onions
- 3 Tbsp minced garlic
- 3 Tbsp olive oil
- 1 lb fresh mussels
- 1 lb cod fillets, cut into ½-inch pieces
- 1 (28-oz) can diced tomatoes with basil, garlic, and oregano
- 1 (8-oz) bottle clam juice (or use fish stock)
- 1 cup dry white wine
- ½ tsp salt
- ½ tsp pepper
Instructions
- Cook onions and garlic in hot oil in a Dutch oven over medium heat 5 to 6 minutes or until onion is tender.
- Meanwhile, scrub mussels with a scrub brush; remove beards. Discard any unopened, cracked, or heavy mussels; they're filled with sand .
- Add fish to pot; cook 1 to 2 minutes per side or until lightly cooked. Stir in all remaining ingredients except mussels; bring to a boil. Reduce heat to low, and simmer 5 minutes.
- Add mussels; cover and cook 7 minutes or until mussels are opened. Discard any unopened mussels.
Side Dish Ingredients
- 1 Tbsp olive oil
- 1 tsp minced garlic
- 1 tsp Italian seasoning
- 6 (1-oz) slices French bread
- 1 (8.6-oz) pkg creamy balsamic salad kit (such as Dole)
Side Dish Instructions
- Preheat broiler. Stir together oil, garlic, and seasoning; spread on cut sides of bread on a baking sheet. Broil 1 to 2 minutes or until browned and crisp.
- Prepare salad kit according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
272
|
150
|
422
|
| Fat (g) | 9 | 6 | 15 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 24 | 5 | 29 |
| Carb (g) | 19 | 19 | 38 |
| Fiber (g) | 2 | 2 | 4 |
| Sodium (mg) | 912 | 363 | 1275 |
Quick & Healthy Meal Plan
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