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CARE Recipe: Jane’s Cod Stew (adapted from Washington Post)

Jane shared on the CARE forum how delicious and easy this cod stew was from the Washington Post. She says “If you like fish, it makes a quick, flavorful light meal. I think this would be good with shrimp or salmon too.” So I tested it myself. I love the versatility of soups for packing in produce, herbs, and other fiber-rich nutrition stars. This soup also adds fish as a source of anti-inflammatory omega-3 fats. My conclusion: with some minor balancing and decreasing the sodium content, it passed the nutrition, flavor, and ease of prep tests. Thanks for sharing this with us, Jane!

  • Total Time: 1 hour 10 minutes
  • Yield: 6 1x

Ingredients

Scale
  • 2 navel orange (need to extract 1/2 cup juice + zest)
  • 1/4 cup extra virgin olive oil
  • 2 large onions, diced
  • 2 fennel bulbs, (I use the green tops, too, just slice thinly) coarsely chopped
  • 6 carrot, diced
  • 6 stalks celery, diced
  • 4 cups fish stock (1 quart)
  • 3 bay leaves
  • 1 teaspoon red pepper flakes (to taste)
  • 1/4 cup unsalted tomato paste
  • 2 14.5 oz can unsalted diced tomatoes, plus juice
  • 6 garlic cloves, minced
  • 2 lbs cod fillets, cut into 1 inch chunks
  • 1/3 cup pitted green olives, thinly sliced

Instructions

  1. Using vegetable peeler, remove 4 strips of zest from orange, measuring 1×3 inches, careful not to include white pith.
  2. Squeeze orange to extract 1/2 cup of juice and set aside.
  3. Add olive oil to large soup pot and heat over medium heat. Add onions and fennel. Sautee until onion is translucent and lightly caramelized. About 5-8 minutes.
  4. Add carrots, celery, fish stock, bay leaves, orange zest strips, and pepper flakes. Bring to a boil. Immediately reduce heat and simmer until veggies are tender. About 15 minutes.
  5. Add tomato paste and canned tomatoes with their juice. Continue to simmer an additional 15 minutes (this additional cooking time is optional but does bring out more sweetness in the tomato).
  6. Add garlic and cubed fish. Continue to cook over medium heat for about 5 minutes, or until fish is opaque and flakes easily. Immediately remove from heat to protect not overcooking fish.
  7. Discard bay leaf and orange zest. Stir in orange juice.
  8. Garnish individual servings with olives slices at the time of serving.

Servings Note:

  • It is not recommended to re-freeze fish. Therefore, you wish to make this ahead for freezing, you can make the soup ahead and then add individual servings of fish when reheating. Simply add the fish (or shrimp) to the pot as you reheat the soup to poach it.

Notes

  • Do watch total sodium with this recipe. Note that I used unsalted versions of canned ingredients (and do use low sodium fish stock if your market offers it).
  • Soups stocks, canned ingredients, and fermented or preserved products like olives carry a lot of sodium with them.
  • We often pay attention to the sodium we add, but even in these “better for you” packaged foods, sodium needs to be considered.

Nutrition

  • Calories: 289
  • Sugar: 15g
  • Sodium: 476mg
  • Fat: 12g
  • Saturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 28g
  • Fiber: 8g
  • Protein: 18g
  • Cholesterol: 33mg

Keywords: tasty balanced cod stew

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