Alaska Halibut or Cod Stew with Fennel and Orange
![Alaska Halibut or Cod Stew with Fennel and Orange](https://www.alaskaseafood.org/wp-content/uploads/544_1600x920-940x550.jpg)
This warming Alaska halibut or cod stew is ready in just two steps and is full of zesty flavor. Recipe courtesy Ryan and Sara Hall.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 to 6
Ingredients
- 1 to 2 Tablespoons olive oil
- 1 sweet onion, peeled and sliced
- 1 fennel bulb, thinly sliced crosswise
- 1 Tablespoon chopped fresh garlic
- 1 can (28 oz.) diced tomatoes, unsalted
- 1 to 2 teaspoons salt, if desired
- 1 teaspoon garam masala
- 4 Alaska Halibut or Cod fillets (4 to 6 oz. each), fresh, thawed or frozen
- 2 medium oranges, peeled and segmented
- 3 Tablespoons chopped fresh dill
- 1 small French baguette, sliced, if desired
Nutrition Facts
Calories | 191 |
Total fat | 3g |
Saturated fat | <1g |
Calories from fat | 12% |
Cholesterol | 52mg |
Protein | 22g |
Carbohydrate | 20g |
Fiber | 4g |
Sodium | 552mg |
Calcium | 100mg |
IU Vitamin D | 23 |
Omega-3 fatty acids | 80mg |
Instructions
-
Step 1 Cook the aromatics
Lightly coat the bottom of the Dutch oven or stockpot with olive oil. Turn heat to medium-high. Add and sauté the onion, fennel and garlic until onion softens, about 5 minutes. Stir in diced tomatoes, salt and garam masala. Cook, covered, an additional 5 minutes over medium heat.
-
Step 2 Poach the halibut and serve
Rinse any ice glaze from frozen fish under cold water; place fillets in stockpot, submerging them in the sauce; top with orange segments. Cover and cook for 4-5 minutes for frozen seafood or 2 minutes for fresh/thawed fish. Turn off the heat and let seafood rest in liquid for 5 minutes. Sprinkle on dill. Serve stew with baguette slices, if desired.
Recommended side dish: Israeli couscous with squash and chard
Cooking Technique Video
Nutrition Facts
Calories | 191 |
Total fat | 3g |
Saturated fat | <1g |
Calories from fat | 12% |
Cholesterol | 52mg |
Protein | 22g |
Carbohydrate | 20g |
Fiber | 4g |
Sodium | 552mg |
Calcium | 100mg |
IU Vitamin D | 23 |
Omega-3 fatty acids | 80mg |