Fancy Fisherman's Stew

Health score
17%
Fancy Fisherman's Stew
45 min.
8
518kcal

Suggestions

Ingredients

  • tablespoons butter 
  •  carrots peeled finely chopped cut into thin small matchsticks
  • ribs celery thinly sliced
  • cups chicken stock see 
  • handful porcini mushrooms dried
  • cup cooking wine dry white
  • 0.3 cup evoo plus more
  •  bulb fennel cored very thinly sliced quartered
  •  bay leaves fresh
  • 0.3 cup parsley fresh finely chopped
  • cloves garlic finely chopped
  • 1.5 pounds halibut (6 to 8 servings)
  •  juice of lemon juiced
  • medium onions thinly sliced
  • cup panko breadcrumbs 
  • 0.3 cup pistachios shelled
  • servings herb bundle of sage 
  • servings salt and pepper 
  • 12  sea scallops with small cross-hatch pattern using sharp paring knife trimmed
  • servings seafood seasoning such as rachael ray's seafood seasoning grinder or old bay
  • 28 ounce stewed tomatoes diced canned
  • tablespoons tomato paste 
  • servings vermouth for deglazing

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • pot
  • slotted spoon
  • dutch oven

Directions

  1. Place the mushrooms in a small pot, and cover with 1 cup of the chicken stock. Bring to a simmer and cook to soften the mushrooms, 10 minutes.
  2. Remove the mushrooms with a slotted spoon and reserve both for later use.
  3. Heat a large deep skillet or Dutch oven over medium-high heat, add the EVOO and the garlic, celery, bay leaves, carrots, fennel, onions, herb bundle and some salt and pepper. Cook partially covered 8 to 10 minutes. Stir in the tomato paste and cook 1 minute. Then add the wine, tomatoes and the remaining 2 cups chicken stock.
  4. Add the porcinis and their stock, minus the last few spoonfuls where grit may have settled. Simmer to thicken a bit and combine flavors then cool and store in the refrigerator for a make-ahead meal.
  5. Heat a small skillet over medium heat with the pistachio nuts and toast until fragrant and golden. Finely chop or process in a food processor into coarse crumbs. Return the pan to heat and melt 4 tablespoons of the butter.
  6. Add the panko and toast until deep golden in color.
  7. Combine with the chopped nuts and season with salt and pepper or seafood seasoning. Store in an airtight container until ready to serve.
  8. When ready to serve, remove the bay leaves and herb bundle. Reheat the stew, covered, over medium heat.
  9. Pat the fish and sea scallops dry.
  10. Heat a drizzle of oil or thin layer of cooking spray over medium-high to high heat in each of the 2 skillets.
  11. Sprinkle the halibut with some seafood seasoning, salt and pepper.
  12. Sprinkle the scallops with a little salt. Cook the halibut seasoned-side down for 3 to 4 minutes. Flip and cook until opaque, 2 minutes more. Turn off the heat and reserve the fish in the pan. Cook the scallops scored-side down until the sugars develop and caramelize, then flip and cook 1 minute more.
  13. Remove to a plate and deglaze the pan with some vermouth. Swirl in the remaining 2 tablespoons butter and then add the parsley and lemon juice.
  14. Cut the halibut into chunks. Ladle the stew into bowls and nestle in the halibut and scallops. Top with vermouth and lemon sauce and garnish with the pistachio breadcrumbs.

Nutrition Facts

Calories518kcal
Protein24.52%
Fat44.63%
Carbs30.85%

Properties

Glycemic Index
48.85
Glycemic Load
2.03
Inflammation Score
-9
Nutrition Score
26.433478251747%

Flavonoids

Cyanidin
0.28mg
Malvidin
0.02mg
Catechin
0.37mg
Epigallocatechin
0.08mg
Epicatechin
0.2mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.5mg
Hesperetin
0.66mg
Naringenin
0.17mg
Apigenin
4.33mg
Luteolin
0.15mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.31mg
Quercetin
5.81mg

Nutrients percent of daily need

Calories:518kcal
25.9%
Fat:20.24g
31.14%
Saturated Fat:7.35g
45.91%
Carbohydrates:31.48g
10.49%
Net Carbohydrates:27.5g
10%
Sugar:9.45g
10.5%
Cholesterol:72.35mg
24.12%
Sodium:874.91mg
38.04%
Alcohol:17.15g
100%
Alcohol %:3.68%
100%
Protein:25.02g
50.05%
Vitamin K:77.72µg
74.02%
Selenium:47.5µg
67.86%
Vitamin B3:8.97mg
44.86%
Vitamin A:2141.31IU
42.83%
Phosphorus:397.07mg
39.71%
Vitamin B6:0.76mg
38.14%
Potassium:1080.87mg
30.88%
Vitamin D:4µg
26.68%
Manganese:0.51mg
25.7%
Vitamin C:19.97mg
24.2%
Copper:0.46mg
22.98%
Vitamin B12:1.3µg
21.61%
Vitamin E:3.15mg
21.01%
Iron:3.66mg
20.34%
Vitamin B1:0.26mg
17.66%
Magnesium:68.71mg
17.18%
Fiber:3.98g
15.94%
Folate:59.16µg
14.79%
Vitamin B2:0.23mg
13.34%
Calcium:120.78mg
12.08%
Zinc:1.32mg
8.77%
Vitamin B5:0.74mg
7.39%