Simple Fish & Tomato Stew

Prep time: 10 min
Total time: 25min
Serves: 4
2 tsp
olive oil
10 mL
2
celery stalks, finely chopped
1
onion, finely diced
2
tomatoes, roughly chopped
2 tsp
tomato paste
10 mL
1/3 cup
white wine
75 mL
2 cups
vegetable broth
500 mL
1 lb
tilapia, haddock or cod fillets, cut in 2-in. (5-cm) pieces
500 g
fresh parsley for garnish, optional
Per serving (1/4 recipe):
calories
150
fat
3.5 g
saturated fat
0.5 g
carbs
10 g
sugar
5 g
protein
21 g
cholestrol
45 mg
fibre
2 g
sodium
520 mg

Directions

  1. In a large skillet, heat oil over medium heat. Cook celery and onion until softened, about 3 min.

  2. Stir in tomatoes and tomato paste, and cook 1 min. Add wine and cook 1 min.

  3. Add broth and bring to a boil. Reduce to a simmer and add fish. Cook, stirring gently, as the fish breaks apart easily, until fish is cooked through and flaky, about 5 min. Sprinkle with chopped fresh parsley to serve, if desired.