November 22, 2017
Seafood stew
Recipe

Provençal Cod Stew

by Berkeley Wellness  

Rouille, the spicy garlic mayonnaise that is the classic accompaniment to a Provençal fish stew, is usually served on top of the dish, but you could also use it to spread lightly on thin pieces of toasted sourdough to serve alongside the stew. Or, you could leave the rouille out altogether.

Note: You can add other seafood, such as calamari and shrimp, and other herbs, such as parsley, as desired.

Ingredients

Rouille:

  • 1 large red bell pepper, roasted
  • 2 tablespoons light mayonnaise
  • 1 garlic clove, peeled
  • ¼ teaspoon cayenne pepper

Fish stew:

  • 1 tablespoon olive oil
  • 1 large red bell pepper, thinly sliced
  • 1 yellow summer squash, halved
  • lengthwise and thinly sliced
  • 1 medium onion, halved and thinly sliced
  • 3 cloves garlic, slivered
  • ½ teaspoon fennel seeds
  • ½ teaspoon salt
  • ¼ cup water
  • 2 cans (14½ ounces each) no-salt-added stewed tomatoes
  • 1 pound cod steaks, skinned, boned and cut into 1-inch pieces

Directions

1. Make the rouille: Preheat the broiler. Roast the pepper. When it’s cool enough to handle, peel and transfer to a food processor. Add the mayonnaise, garlic, and cayenne, and process to a smooth puree. Transfer the rouille to a small bowl and refrigerate until serving time.

2. Make the fish stew: In a nonstick Dutch oven or flameproof casserole, heat the oil over medium-high heat. Stir in the bell pepper, squash, onion, garlic, fennel seeds, and salt. Cook, stirring, until the vegetables start to soften, 2 to 3 minutes.

3. Add the water. Reduce the heat to medium, cover, and cook, stirring occasionally, until the vegetables are tender, about 5 minutes.

4. Add the tomatoes to the pan and cook, uncovered, stirring occasionally, until the mixture is the consistency of tomato sauce, about 10 minutes.

5. Add the fish to the pan and reduce the heat to a gentle simmer. Cover and cook until the fish just flakes when tested with a fork, 3 to 5 minutes. Ladle the stew into bowls and top with some of rouille.

Makes 4 servings.

Nutrition per serving: 280 calories, 7g total fat (1g saturated), 55mg cholesterol, 7g dietary fiber, 23g carbohydrate, 29g protein, 460mg sodium.

A good source of: beta carotene, potassium, selenium, vitamin B12, vitamin B6, vitamin C.

Also see How to Choose the Best Fish.