Cod-and-Clam Avgolemono Stew

Gluten Free
Dairy Free
Health score
28%
Cod-and-Clam Avgolemono Stew
45 min.
4
342kcal

Suggestions


Immerse yourself in the vibrant flavors of the sea with our delightful Cod-and-Clam Avgolemono Stew! This gluten-free and dairy-free dish combines succulent cod fillets and fresh littleneck clams in a fragrant, zesty broth that’s perfect for any meal of the day. Whether you’re looking for a hearty lunch or a comforting dinner, this stew promises to satisfy your hunger while keeping your diet on track.

Crafted to invigorate your taste buds, this recipe features a medley of nutritious ingredients, including colorful carrots and sweet petite peas, all simmered in a rich chicken broth elevated by the brightness of lemon and the aromatic goodness of dill. The addition of a creamy avgolemono—made from eggs and lemon juice—creates a silky finish, enveloping the fish and clams in a luxurious sauce.

With just 342 calories per serving, this stew is both satisfying and health-conscious, making it a wonderful option for those seeking a light yet filling meal. Ready in only 45 minutes, it’s perfect for busy weeknights when you crave something wholesome and delicious. Pair it with a glass of crisp Sauvignon Blanc to enhance the bright, grassy notes of dill and lemon. Dive into this Mediterranean-inspired stew and experience the comforts of a home-cooked delight!

Ingredients

  •  carrots cut into 1/4-inch dice
  • 1.5 pounds filets cut into 1-inch pieces
  • 1.5 teaspoons optional: dill dried
  • large eggs 
  • 0.3 teaspoon fresh-ground pepper black
  • tablespoons juice of lemon 
  • 16  littleneck clams scrubbed
  •  onion chopped
  • cup peas frozen
  • 0.3 cup rice 
  • teaspoons salt 
  • cups veggie broth low-sodium homemade canned
  • 0.5 cup water 

Equipment

  • bowl
  • sauce pan
  • whisk
  • pot

Directions

  1. In a large saucepan, combine the broth, onion, carrots, and dill. Bring to a boil and cook, partially covered, over moderately low heat for 5 minutes. Stir in the rice and continue cooking, partially covered, until the rice is just done, about 15 minutes.
  2. Discard any clams that are broken or do not clamp shut when tapped.
  3. Put the clams and water into a medium saucepan. Cover and bring to a boil over high heat. Cook, shaking the pot occasionally, just until the clams open, about 3 minutes.
  4. Remove the open clams and continue to cook, uncovering the saucepan as necessary to remove the clams as soon as their shells open. Discard any that do not open.
  5. Carefully pour the clam-cooking liquid into the rice mixture, leaving any grit in the bottom of the saucepan.
  6. Add the fish, peas, salt, and pepper; bring to a simmer. If necessary, add more of the chicken broth to just cover the fish. Simmer, uncovered, until the fish is just done, about 2 minutes.
  7. In a medium stainless-steel bowl, whisk together the eggs and lemon juice until frothy.
  8. Pour most of the hot liquid from the fish stew in a thin stream into the egg mixture, whisking.
  9. Pour the egg mixture back into the saucepan, stirring gently so as not to break up the fish. Gently stir in the clams in their shells.
  10. Wine Recommendation: The aggressive, grassy flavor and sprightly acidity found in most sauvignon blancs will work well with the assertive dill here. A Sancerre or other sauvignon-blanc-based wine from elsewhere in France's Loire Valley is a good choice.

Nutrition Facts

Calories342kcal
Protein51.62%
Fat16.64%
Carbs31.74%

Properties

Glycemic Index
59.59
Glycemic Load
10.45
Inflammation Score
-10
Nutrition Score
29.130435031393%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Luteolin
0.04mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.02mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:341.52kcal
17.08%
Fat:6.24g
9.61%
Saturated Fat:1.81g
11.32%
Carbohydrates:26.8g
8.93%
Net Carbohydrates:23.09g
8.4%
Sugar:5.34g
5.93%
Cholesterol:215.16mg
71.72%
Sodium:1392.77mg
60.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.57g
87.14%
Vitamin A:5692.23IU
113.84%
Selenium:73.55µg
105.08%
Phosphorus:567.94mg
56.79%
Vitamin B12:3.01µg
50.13%
Vitamin B3:7.35mg
36.75%
Potassium:1180.16mg
33.72%
Vitamin B6:0.67mg
33.63%
Vitamin C:24.58mg
29.79%
Vitamin B2:0.42mg
24.82%
Manganese:0.47mg
23.69%
Magnesium:87.43mg
21.86%
Vitamin B1:0.29mg
19.33%
Folate:68.04µg
17.01%
Iron:2.83mg
15.72%
Vitamin D:2.28µg
15.21%
Copper:0.3mg
15.12%
Zinc:2.23mg
14.88%
Fiber:3.7g
14.82%
Vitamin K:13.65µg
13%
Vitamin E:1.83mg
12.19%
Vitamin B5:1.18mg
11.75%
Calcium:97.87mg
9.79%
Source:My Recipes