Italian-Style Fish Stew

This is a simple Italianate fish stew, with classic Mediterranean flavors. It’s easy to put together and everything can be prepped ahead. Just pop it the oven 30 minutes before dinner. You can use any firm fish, making this dish highly versatile. Marinating the fish in lemons and thyme adds a rich flavor to the stew. Serve this with a green salad and nice, crusty sourdough bread. The American Heart Association recommends eating fish at least twice a week for heart health. Omega-3 fatty acids in seafood are anti-inflammatory and associated with reduced risk for many chronic diseases. Onions, garlic and tomato paste provide a number of different antioxidants.

Makes: 4 servings
Time to cook: 20 minutes

Ingredients

· 2 pounds white-fleshed fish fillets, such as hake, snapper or sea bass,skin removed

· Salt and pepper

· 2 teaspoons chopped thyme or marjoram

· Extra-virgin olive oil

· 1 small lemon, thinly sliced

· 2 cups diced white onion

· 4 minced garlic cloves, plus 1 whole garlic clove for rubbing bread

· ¼ teaspoon crushed saffron

· ½ teaspoon red pepper flakes

· ½ teaspoon crushed fennel seed

· 1 bay leaf

· 1 tablespoon tomato paste

· 1 cup dry white wine

· 2 cups diced tomatoes, fresh or canned

· 3 cups fish stock, light chicken broth or water

· 12 large clams

· 4 thick slices sourdough bread (optional)

· ¼ cup chopped parsley

Cooking Instructions

1. Marinate the fish: Cut fish into 2-inch chunks and place in a medium bowl. Season generously with salt and pepper. Add half the chopped thyme, 1 tablespoon olive oil and the lemon slices. Toss to coat and set aside for 30 minutes (or refrigerate for up to 8 hours).

2. Put 2 tablespoons olive oil in a wide heavy-bottomed pot over medium-high heat. Add onions, season with salt and pepper and cook until softened, stirring, 5 or 6 minutes.

3. Add reserved thyme, minced garlic, saffron, red pepper flakes, fennel seed, bayleaf and tomato paste and cook, stirring, for 2 minutes more. Add wine, tomatoes and stock or water and bring to a simmer. Simmer for 10 minutes. Taste and adjust; the broth should be well seasoned. (This seasoned base may be prepared up to 1 day in advance, if desired.)

4. Heat oven to 450 degrees. Arrange fish, clams and lemon slices in the bottom of a 9-by-12-inch baking dish or a wide earthenware casserole of similar size. Ladle the broth over everything, cover and bake for 20 minutes, or until clams have opened and fish flakes easily.

5. Toast the bread and rub each slice with garlic. Sprinkle parsley over the soup. Serve in low soup bowls, giving each guest some fish, clams, broth and garlic toast.

Nutrition per serving
422 calories; 13 grams fat; 2 grams saturated fat; 7 grams monounsaturated fat; 3 grams polyunsaturated fat; 27 grams carbohydrates; 4 grams dietary fiber; 8 grams sugar; 41 grams protein; 1234 milligrams sodium

Recipe by David Tanis, NY Times Cooking

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