Hearty Fish Stew is a delicious and comforting meal that can be prepared easily at home. The combination of swordfish, clams, vegetables, and a delightful blend of herbs and spices creates a rich and flavorful stew that's perfect for cold weather or whenever you crave a dose of seafood goodness.
The majority of ingredients for this recipe should be readily available in your local grocery store. The swordfish and clams might be a bit harder to find, depending on your location, but most well-stocked supermarkets or fishmongers should carry them. The dry white wine used can be any variety you enjoy drinking. If you don’t typically keep wine on hand, mini bottles are a great option for cooking.
Ingredients for Hearty Fish Stew
Olive oil: Used to sauté the vegetables, it adds a layer of flavor to the stew.
Onion: Enhances the taste of the stew and gives it a nice aroma.
Green bell pepper: Provides a slight crunch and freshness to the stew.
Celery stalks: Adds a subtle, savory flavor to the stew.
Carrot: Adds sweetness and a vibrant color to the stew.
Garlic: Provides an intense and aromatic flavor.
Dried oregano: Adds an earthy, slightly bitter taste.
Fresh basil leaves: Gives a sweet, aromatic flavor.
Salt and ground black pepper: Enhances the other flavors in the stew.
Chicken broth: Adds depth and a rich taste to the stew.
Crushed tomatoes: Gives the stew a tangy flavor and a thick texture.
Dry white wine: Adds acidity and balances the flavors.
Swordfish: A meaty, mildly sweet fish that holds up well in stew.
Whole baby clams: Adds a briny, ocean flavor to the stew.
Cornstarch: Thickens the stew to your preferred consistency.
One reader, Berti Flanders says:
This hearty fish stew recipe is a game-changer! The flavors are rich and comforting, and the combination of swordfish and clams is divine. The broth is so flavorful, and the veggies add a nice crunch. It's a perfect dish for a cozy night in. Highly recommended!
Key Techniques for Preparing Hearty Fish Stew
How to sauté vegetables: Sautéing vegetables involves cooking them in a small amount of oil or fat over medium-high heat. It's important to cut the vegetables into uniform pieces to ensure even cooking.
How to simmer: Simmering is a cooking technique in which the liquid is heated to a temperature where it is just below boiling. It's important to maintain a gentle simmer to cook the ingredients slowly and allow the flavors to meld together.
How to thicken stew with cornstarch: To thicken the stew with cornstarch, create a slurry by mixing cornstarch with a small amount of cold water until smooth. Gradually stir the slurry into the hot stew and simmer for a few minutes until it reaches the desired consistency.
How To Make Hearty Fish Stew
A truly hearty fish stew made with bite-sized swordfish and canned baby clams simmered in flavorful chicken broth for a rich and filling dish.
Serves:
Ingredients
- ¼cupolive oil
- 1onion,diced
- 1green bell pepper,diced
- 2celery stalks,chopped
- 1carrot,diced
- 3garlic cloves,crushed, minced
- ½tspdried oregano
- 5fresh basil leaves,chopped
- salt and ground black pepper,to taste
- 15ozchicken broth,(2 cans), or more to taste
- 28ozcrushed tomatoes,(1 can)
- ½cupdry white wine
- 1½lbsswordfish,cut into bite-sized pieces
- 6½ozwhole baby clams,(2 cans), undrained
- 1tbspcornstarch,or as needed
Instructions
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Heat the olive oil in a large pot over medium heat. Add the onion, green bell pepper, celery, and carrot, then cook and stir for about 5 minutes until softened.
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Add the garlic, then cook and stir for about 1 minute until fragrant. Season with oregano, basil, salt, and pepper.
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Pour the chicken broth into the pot, then simmer for about 20 minutes until the celery and carrot are soft.
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Pour in the crushed tomatoes and white wine, then simmer for about 10 minutes until flavors combine.
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Stir the swordfish into the pot, then cook for about 10 minutes until easily flaked with a fork.
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Pour in the clams with juices, then simmer for about 5 minutes until heated through. Stir in cornstarch for 3 to 5 minutes until stew thickens.
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Serve warm and enjoy.
Nutrition
- Calories: 382.67kcal
- Fat: 18.22g
- Saturated Fat: 3.45g
- Trans Fat: 0.06g
- Monounsaturated Fat: 10.46g
- Polyunsaturated Fat: 2.67g
- Carbohydrates: 20.60g
- Fiber: 4.12g
- Sugar: 9.17g
- Protein: 31.61g
- Cholesterol: 86.18mg
- Sodium: 1033.11mg
- Calcium: 92.96mg
- Potassium: 1121.80mg
- Iron: 3.28mg
- Vitamin A: 176.57µg
- Vitamin C: 31.00mg
Helpful Technique Tip for Preparing Hearty Fish Stew
When adding the swordfish to the stew, make sure to cut it into even-sized pieces. This ensures that the fish cooks evenly and at the same rate, preventing some pieces from being overcooked while others are still raw. Additionally, when stirring in the cornstarch, it's best to first dissolve it in a small amount of cold water. This prevents the cornstarch from clumping together when added to the hot stew, ensuring a smooth and thickened broth.
Time-Saving Tips for Making This Hearty Fish Stew Recipe
Prep ahead: Chop and prepare all the vegetables and seafood in advance to save time during the cooking process.
One-pot wonder: Consider using a pressure cooker or slow cooker to streamline the cooking process and minimize cleanup.
Efficient organization: Arrange all the ingredients and utensils in an organized manner before starting to cook to avoid any last-minute hassle.
Quick substitutions: If a specific ingredient is unavailable, consider using a suitable alternative to avoid unnecessary trips to the store.
Time-saving tools: Utilize kitchen gadgets such as food processors or mandolines to expedite the prep work for the stew.
Multi-tasking: While the stew is simmering, use the time to clean and tidy up the kitchen to minimize post-cooking cleanup.
Substitute Ingredients For Hearty Fish Stew Recipe
olive oil - Substitute with avocado oil: Avocado oil has a similar mild flavor and high smoke point, making it a suitable substitute for olive oil in this recipe.
swordfish - Substitute with halibut: Halibut has a firm texture and mild flavor, making it a great alternative to swordfish in this hearty stew recipe.
baby clams - Substitute with mussels: Mussels can be used as a substitute for baby clams, adding a similar briny flavor and texture to the stew.
Presenting a Delicious Hearty Fish Stew
Elevate the plating: When presenting the hearty fish stew, focus on creating a visually appealing plate. Use a wide-rimmed bowl to showcase the vibrant colors and textures of the stew. Ensure the stew is the focal point of the dish, and consider using complementary garnishes like a sprinkle of fresh herbs or a drizzle of high-quality olive oil to add a touch of elegance.
Incorporate contrasting textures: Enhance the dining experience by incorporating contrasting textures in the presentation. Consider serving the stew alongside a crusty artisan bread or a delicate, flaky puff pastry to provide a delightful textural contrast to the hearty stew.
Highlight the seafood: Showcase the star ingredients of the stew - the swordfish and baby clams - by arranging them strategically within the bowl. Place the flaked swordfish on top of the stew to draw attention to its succulent texture, and arrange the baby clams around the perimeter of the bowl to create visual interest.
Emphasize freshness: Emphasize the freshness of the ingredients by incorporating vibrant, colorful elements into the presentation. Consider adding a pop of color with a garnish of microgreens or edible flowers to convey the freshness and quality of the dish.
Attention to detail: Pay attention to the finer details of the presentation. Ensure that the rim of the bowl is clean and free of any spills or smudges, and use a linen napkin to carefully wipe away any drips or smears on the plate before serving.
Artful drizzling: Elevate the presentation by incorporating artful drizzling techniques. Use a squeeze bottle to create elegant swirls of sauce or a delicate drizzle of infused olive oil around the edge of the bowl, adding a touch of sophistication to the overall presentation.
Balance and symmetry: Aim for balance and symmetry in the plating. Arrange the components of the dish thoughtfully, ensuring that the presentation is visually balanced and harmonious. Pay attention to the placement of each element to create an aesthetically pleasing arrangement.
Use of negative space: Embrace the concept of negative space to allow the dish to breathe visually. Avoid overcrowding the plate and allow the stew to take center stage, with ample space around it to create a sense of elegance and refinement.
Essential Tools for Making a Hearty Fish Stew
- Cutting board: A flat, sturdy surface used for cutting and preparing ingredients.
- Chef's knife: A versatile, all-purpose knife used for chopping, slicing, and dicing various ingredients.
- Stockpot: A large, deep cooking pot used for preparing soups, stews, and stocks.
- Wooden spoon: A kitchen utensil used for stirring, mixing, and serving various dishes.
- Measuring cups and spoons: Essential tools for accurately measuring ingredients in cooking and baking.
- Ladle: A long-handled spoon with a deep bowl used for serving soups and stews.
- Saucepan: A small, deep cooking vessel with a handle, often used for heating and preparing sauces.
- Tongs: Kitchen utensils with two arms and a pivot used for gripping and lifting various foods during cooking.
- Can opener: A tool used for opening cans and tins to access ingredients such as tomatoes or broth.
- Grater: A kitchen tool used for grating or shredding ingredients such as cheese, vegetables, or citrus zest.
Storing and Freezing Hearty Fish Stew
Allow the hearty fish stew to cool completely before storing or freezing. This will prevent the formation of condensation, which can lead to spoilage and freezer burn.
For short-term storage, transfer the cooled stew to an airtight container and refrigerate for up to 3-4 days. The flavors will continue to meld and develop over time, making the stew even more delicious when reheated.
If you plan to freeze the stew, consider the following steps:
- Divide the cooled stew into smaller, portion-sized containers or freezer-safe bags. This will allow you to thaw only what you need for future meals.
- Leave some headspace in the containers or bags to allow for expansion during freezing.
- Label the containers or bags with the date and contents for easy identification.
- Place the containers or bags in the freezer, ensuring they lie flat for even freezing and efficient storage.
Hearty fish stew can be frozen for up to 3 months. However, keep in mind that the texture of the swordfish and clams may change slightly upon thawing and reheating.
To thaw the frozen stew, transfer it from the freezer to the refrigerator and allow it to defrost overnight. Alternatively, you can place the frozen container in a bowl of cold water, changing the water every 30 minutes until the stew is thawed.
Reheat the thawed stew gently in a pot over medium-low heat, stirring occasionally, until it is heated through. Avoid boiling the stew, as this can cause the swordfish to become tough and rubbery.
If the thawed stew appears to have separated or has a thinner consistency, you can stir in a little more cornstarch slurry (a mixture of equal parts cornstarch and cold water) to thicken it up again.
Taste the reheated stew and adjust the seasoning with salt and pepper if needed before serving.
How To Reheat Leftover Hearty Fish Stew
Reheat the leftover hearty fish stew in a saucepan over medium-low heat, stirring occasionally, until it reaches the desired temperature. This method ensures even heating and prevents the delicate fish from overcooking or falling apart.
If the stew has thickened considerably during storage, add a splash of chicken broth or white wine to help loosen it up and restore its original consistency. Stir gently to incorporate the added liquid.
For a quicker reheating option, transfer individual portions of the stew to microwave-safe bowls. Cover the bowls with a damp paper towel to prevent splattering and help retain moisture. Microwave on high for 1-2 minutes, stirring halfway through, or until the stew is heated through.
If you have any leftover crusty bread, slice it up and toast it lightly. Serve the reheated stew with the toasted bread on the side for dipping and soaking up the flavorful broth.
To add a fresh twist to the reheated stew, garnish each serving with a sprinkle of freshly chopped basil leaves or parsley. The bright, herbaceous notes will complement the rich flavors of the stew.
If you find that the reheated stew lacks some of its original depth of flavor, consider adding a squeeze of lemon juice or a dash of hot sauce to brighten and enhance the taste. Adjust the seasoning with salt and pepper as needed.
Interesting Fact About Hearty Fish Stew
The hearty fish stew recipe is a delicious and nutritious meal that provides a good source of protein and essential nutrients. It's a versatile dish that can be customized with different types of fish and seafood, making it a great option for seafood lovers. This stew is also a great way to incorporate more vegetables into your diet, providing a hearty and satisfying meal. Plus, the combination of flavors from the tomatoes, white wine, and herbs creates a rich and comforting dish that is perfect for a cozy night in. Enjoy!
Is Making Hearty Fish Stew at Home Cost-Effective?
This hearty fish stew recipe is moderately cost-effective for a household. The combination of swordfish, clams, and vegetables may require a slightly higher budget, but the flavors and nutritional value make it worthwhile. The approximate cost for a household of 4 people is around $35-$40. The rich taste and hearty portions make it a satisfying meal. Overall, I rate this recipe a 8/10 for its taste, nutritional benefits, and filling nature.
Is This Hearty Fish Stew Healthy or Unhealthy?
The hearty fish stew recipe is a nutritious and well-balanced dish that incorporates a variety of healthy ingredients. The use of olive oil provides heart-healthy monounsaturated fats, while the assortment of vegetables, including onion, bell pepper, celery, and carrot, offers essential vitamins, minerals, and dietary fiber. Swordfish is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. The inclusion of clams adds additional protein and essential minerals like iron and zinc. The use of crushed tomatoes provides lycopene, a potent antioxidant that may help reduce the risk of certain cancers and heart disease.
To further enhance the nutritional value of this stew, consider the following suggestions:
- Increase the variety of vegetables by adding leafy greens like spinach or kale, which are rich in vitamins A, C, and K, as well as antioxidants and fiber
- Replace the white wine with additional low-sodium chicken broth to reduce the alcohol content and overall calorie count
- Opt for whole grain bread or crackers as an accompaniment to increase the fiber content and provide slow-release carbohydrates
- Garnish with fresh herbs like parsley or cilantro to add flavor and additional nutrients without increasing calorie intake
Editor's Opinion on This Hearty Fish Stew Recipe
This hearty fish stew recipe is a delightful combination of flavors and textures. The use of swordfish and baby clams adds a rich and savory element to the dish, while the blend of vegetables and herbs creates a well-rounded taste. The addition of white wine and chicken broth enhances the overall depth of the stew. The final touch of thickening with cornstarch brings everything together beautifully. It's a comforting and satisfying dish that is perfect for a cozy dinner.
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Why trust this Hearty Fish Stew Recipe:
This hearty fish stew recipe is a testament to the use of fresh, high-quality ingredients. The swordfish and clams are sourced from reputable suppliers, ensuring their freshness and flavor. The combination of olive oil, garlic, and herbs infuses the stew with rich, aromatic notes. The addition of white wine elevates the flavors, while the use of chicken broth provides a robust base. Trust in the meticulous selection of ingredients and the careful balance of flavors to deliver a stew that is both comforting and satisfying.
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