Your Recipe

Fast Italian Fish Stew

Ingredient Amount Calories
Lemon 58g 17kcal
Beans white,raw 850g 2831kcal
Bouillon/Chicken broth 120g 320kcal
Garlic 6g 9kcal
Olive oil 79.8g 705kcal
Parsley fresh 15.4g 6kcal
Basil fresh 5.03g 1kcal
Tomatoes, Cherry, Raw 682g 123kcal
Black pepper, ground 1.15g 3kcal
Salt, kosher 3g 0kcal
Capers, canned 15g 3kcal
Fish, salmon, Atlantic, wild, raw 680g 966kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 6-oz. skin-on halibut fillets

1 teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

6 tablespoons olive oil, divided

2 tablespoons drained capers

2 cloves garlic, thinly sliced

2 pints cherry tomatoes, halved

2 15-oz. cans cannellini beans, drained and rinsed

½ cup low-sodium chicken stock

½ teaspoon lemon zest plus 2 tsp. fresh juice (from 1 lemon)

¼ cup chopped fresh flat-leaf parsley leaves, divided

¼ cup chopped fresh basil leaves, divided

Directions
Season fish with ½ teaspoon salt and ¼ teaspoon pepper. Heat 2 tablespoons oil in a large skillet over medium-high. Cook fish, skin side down, until crisp and golden, about 6 minutes. Transfer to a plate and wipe skillet clean. Cook capers in 1 tablespoon oil over high, stirring often, until crispy, about 2 minutes. Drain on a paper towel.

Add garlic and 1 tablespoon oil to skillet over medium-high. Cook, stirring constantly, until garlic is golden, about 1 minute. Add tomatoes and cook until they start to burst, about 3 minutes. Stir in beans, stock, lemon zest and juice, half the parsley and basil, and remaining 2 tablespoons oil, ½ teaspoon salt, and ¼ teaspoon pepper. Nestle fish in sauce; simmer until fish flakes easily with a fork, about 3 minutes. Top with remaining parsley and basil.

Nutrition Facts
Portion Size 629 g | ml
Amount Per Portion 1246
5213
kcal
kilojoules
% Daily Value *
Total Fat 37g 48%
Saturated Fat 6g 30%
Sodium 7666mg 333%
Total Carbohydrate 143g 52%
Dietary Fiber 35g 125%
Sugar 15g
Protein 90g 181%
Vitamin D 0mcg 0%
Calcium 621mg 48%
Iron 25mg 138%
Potassium 5201mg 111%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 112.023 mcg 12%
Thiamin [B1] 1.419 mg 118%
Riboflavin [B2] 1.133 mg 87%
Niacin [B3] 16.245 mg 102%
Pantothenic acid [B5] 4.776 mg 96%
Vitamin B6 2.27 mg 134%
Cobalamin [B12] 5.496 mcg 0%
Floate [B9] 911.433 mcg 0%
Vitamin C 37.35 mg 41%
Vitamin D 0 mcg 0%
Vitamin E 4.476 mg 30%
Vitamin K 107.154 mcg 89%
Betaine 0.221 mg 0%
Choline 188.658 mg 34%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 142.7 g 52%
Sugars 14.6 g 29%
Dietary fiber 35.1 g 125%
Carbohydrate 135.7 g 0%
Net carbs 128g
Aminoacids
Nutrient Amount DV
Alanine 4.179 g 0%
Arginine 5.143 g 0%
Aspartic acid 9.714 g 0%
Cysteine 0.919 g 0%
Glutamic acid 13.367 g 0%
Glycine 3.6 g 0%
Histidine 2.403 g 0%
Isoleucine 3.786 g 0%
Leucine 6.766 g 0%
Lysine 6.563 g 0%
Methionine 1.757 g 0%
Phenylalanine 4.059 g 0%
Proline 3.338 g 0%
Serine 4.131 g 0%
Threonine 3.623 g 0%
Tryptophan 0.98 g 0%
Tyrosine 2.568 g 0%
Valine 4.379 g 0%
Minerals
Nutrient Amount DV
Calcium 620.55 mg 48%
Copper 2.65 mg 294%
Fluoride 4.02 mcg 0%
Iron 24.82 mg 138%
Magnesium 494.6 mg 118%
Manganese 4.17 mg 181%
Phosphorus 1078.73 mg 86%
Potassium 5200.74 mg 111%
Selenium 97.99 mcg 178%
Sodium 7666.08 mg 333%
Zinc 9.3 mg 85%
Other
Nutrient Amount DV
Water 323.806 g 0%
Ash 29.3 g 0%