Fish Stew with Tomatoes and Asparagus
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!
Prep time: 15 Minutes
Cook time: 25 Minutes
Total time: 40 Minutes
Yield: 4-6 servings
- 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
- In large saucepan over medium heat, saute onions and garlic in olive oil until tender.
- Add Italian seasoning, and saute for about a minute.
- Add bell pepper and asparagus, and continue sautéing for several minutes until tender crisp.
- 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).
- Cover and simmer for about 10 minutes. Stir in fish chunks and a tablespoon or two of crushed red pepper.
- 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.