Perfect for a cold and wintery evening. Ahhhhh!! I’m sharing this wonderful hearty and healthy fish stew that is super simple to create at home with very little preparation and fresh ingredients that marry well together. The dish has a nice variety of flavor with some heat, spice and a blend of herbs for added depth. It is low in saturated fat, no cholesterol to worry about and nutrient dense. It was a definite two thumbs up with the hubby. Delightfully delicious.

 

The simple super food, sea bass, contains about 20 grams of protein in a three ounce serving. It is low in calories, an excellent source of protein, selenium and essential omega-3 fatty acids. Chilean sea bass is also a great source of calcium, vitamin B6 and vitamin B12. Although this type of fish contains mercury, it still can be enjoyed. Moderation is key, especially in pregnant women and children. The taste is unbelievable. It has a rich buttery flavor that just melts in your mouth. This type of fish is nutrient dense, versatile, and delightfully delicious.

 

SERVES:6

 

INGREDIENTS:

1 tbsp olive oil

1 onion, medium, chopped

3 organic carrots, peeled and sliced diagonally

1 organic red bell pepper, diced

2 garlic cloves, smashed and sliced

1tbsp organic brown sugar

1/2 tsp chili powder

1/2 tsp ground cumin

1/2 dried oregano

1/2 tsp red pepper flakes

sea salt, to taste

black pepper, to taste

4 red baby potatoes, quartered

3 cups organic vegetable broth, low sodium

1 cup filtered water

2 bay leaves

1-2 sprigs fresh rosemary

1 pound Chilean sea bass fillet, rinsed, cut into bite size pieces (about 1 inch)

 

INSTRUCTIONS:

In a saucepan, on low to medium heat, sweat the onions, garlic, bell pepper with the olive oil until soft; about 3-5 minutes. Add the chili power, cumin and brown sugar to the pan; stir well. Cook for another 2-3 minutes, or until fragrant. This will elevate the flavors of this dish. Remove from heat and place into the crock pot.

Next, add the rest of the ingredients to the pot, except the fish. Stir well. Cover and cook on high for 6 hours, or on low 8-10 hours. Add the fish in about a half hour before it’s done. Place the fish and rosemary sprigs into the pot. Stir, taste and then cover until it’s ready.

Serve in your favorite decorative bowls and enjoy.

 

NUTRITIONAL VALUE: Calories (per serving) 196; Total Fat 4.5g; Sodium 229mg; Total Carbohydrates 27g; Dietary Fiber 4g; Protein 12g; vitamin A 119%; calcium 3%; vitamin C 66% and iron 8%. This dish is low in saturated fat, no cholesterol, high in potassium and very high in vitamin A, B6, and C.

 

 

 

 

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