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Matthew S.: "Fish & Vegetable Stew Modification
• I chopped f…" Read More
13Ingredients
70Minutes
180Calories
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Ingredients
US|METRIC
8 SERVINGS
- 1 clove garlic (crushed)
- extra-virgin olive oil
- 1 yellow onion (medium, diced)
- 1 cup diced celery (plus a handful of leaves if you have them)
- 1 peperoncino (small, chile pepper, minced)
- 3 medium potatoes (peeled and diced)
- 4 zucchini (and/or summer squash, diced)
- 2 eggplants (young, diced, if using older, dice them, sprinkle with salt, and let sit for an hour, then squeeze out the bitter juices and pat dry)
- 2 red peppers (large, diced)
- 1 pt. cherry tomatoes (halved)
- 3/4 cup dry white wine
- fine sea salt
- 1 handful fresh basil leaves (torn)
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NutritionView More
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180Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories180Calories from Fat25 |
% DAILY VALUE |
Total Fat2.5g4% |
Saturated Fat0g0% |
Trans Fat |
Cholesterol |
Sodium130mg5% |
Potassium1150mg33% |
Protein5g |
Calories from Fat25 |
% DAILY VALUE |
Total Carbohydrate31g10% |
Dietary Fiber8g32% |
Sugars10g |
Vitamin A35% |
Vitamin C140% |
Calcium6% |
Iron6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Reviews(1)
Matthew S. 9 years ago
Fish & Vegetable Stew Modification
• I chopped frozen/partially <>into large dice, same size as the veggies (1.5-2 cm)
• Veggie selection & quantity as available-use up your excess harvest this way. I used San Marzano tomatoes from the garden—they aren’t as wet or sweet as cherry tomatoes bought by the pint, so adjust accordingly.
• Instead of putting potatoes into the stew, I baked a russet in the microwave, cut it the long way, browned it briefly in 390° olive oil and served a piece at the bottom of each bowl of stew (just try not to eat it all on its own!”
• <>; family doesn’t like them. I used mild red chili pepper powder (such as ancho or New Mexico), diluted with sweet Hungarian paprika instead. Plus a heavy hand with <>.
• I used much less celery; just enough to give a suggestion that it might be there, and a bit more onion, which was the 1st thing I sautéed (in a 55 mm enameled cast iron wok on an induction plate in 390° olive oil—lots of oil!).
• With onions flaccid, I added the diced fish (with the garlic, which I browned, then removed).
• Then added rest of the veggies, stir-fried until soft, added the wine and a bit of spinach, then put uncovered into 375° preheated oven until liquids boiled (about 10 minutes), then served over the potatoes.
TOTAL TIME PREP + COOKING = 55 MINUTES, and really yummy!