Aegean Fish Stew: Dr. Weil's Recipe of the Day
Aegean Fish Stew
4 servings
A simple stew of fish and vegetables, enriched with the most famous sauce of Greek cuisine: avgolimono (egg and lemon sauce). Substitute vegetable broth or fish stock for the chicken stock, if you like.
1/4 cup all-purpose white flour
1/2 tsp. salt, plus more to taste
1/4 tsp. freshly ground black pepper, plus more to taste
1 lb. monkfish, halibut or sea bass fillet, trimmed of any skin and membrane and cut into 1 1/2-inch chunks
3 tsp. olive oil
1 large onion, chopped
2 cloves garlic, finely chopped
3/4 cup dry white wine
3 cups defatted reduced-sodium chicken stock or 1 cup bottled clam juice diluted with 2 cups water
3/4 lb. yellow-fleshed potatoes (3-4), peeled and cut into quarters or eighths lengthwise, depending on size 3/4 lb. carrots (about 4), peeled, cut into 2-inch-long sticks
1 large egg
3-4 Tbsp. fresh lemon juice
1/4 cup chopped fresh dill or fennel fronds
Combine flour, 1/2 tsp. salt and 1/4 tsp. pepper in a shallow dish. Dredge fish in flour. Heat 2 tsp. of the oil in a Dutch oven or large sauti pan. Swirl the pan to coat the bottom evenly with oil, then add fish. Cook, turning, just until lightly browned, 2 to 3 minutes. Transfer the fish to a plate and set aside.
Add the remaining 1 tsp. oil to the pan and reduce heat to medium. Add onions and garlic and cook until softened, about 2 minutes. Slowly pour in wine and bring to a boil. Add stock or clam juice and water; bring to a boil. Add potatoes and carrots and return to a boil once again. Cover and cook over medium heat until the vegetables are just tender, about 20 minutes.
Return the fish to the pan, reduce heat to low and cook, covered, until the fish is opaque in the center, 5 to 10 minutes longer. With a slotted spoon, transfer the fish and vegetables to a plate and keep warm.
Increase the heat to high and boil the cooking liquid for 5 minutes to intensify the flavors. In a medium-sized bowl, whisk together egg, 3 Tbsp. lemon juice and dill or fennel. Gradually whisk a little of the hot cooking liquid into the egg mixture, then pour the egg mixture into the remaining cooking liquid in the pan. Cook over medium heat, stirring constantly, until slightly thickened (do not boil), 1 to 2 minutes. Return the fish and vegetables to the pan and warm through. Taste and adjust seasonings, adding more lemon juice, if desired.
Nutritional Information:
Per serving:
336 calories
7 g total fat (1 g sat)
81 mg cholesterol
40 g carbohydrate
22 g protein
6 g fiber
341 mg sodium
4 servings
A simple stew of fish and vegetables, enriched with the most famous sauce of Greek cuisine: avgolimono (egg and lemon sauce). Substitute vegetable broth or fish stock for the chicken stock, if you like.
1/4 cup all-purpose white flour
1/2 tsp. salt, plus more to taste
1/4 tsp. freshly ground black pepper, plus more to taste
1 lb. monkfish, halibut or sea bass fillet, trimmed of any skin and membrane and cut into 1 1/2-inch chunks
3 tsp. olive oil
1 large onion, chopped
2 cloves garlic, finely chopped
3/4 cup dry white wine
3 cups defatted reduced-sodium chicken stock or 1 cup bottled clam juice diluted with 2 cups water
3/4 lb. yellow-fleshed potatoes (3-4), peeled and cut into quarters or eighths lengthwise, depending on size 3/4 lb. carrots (about 4), peeled, cut into 2-inch-long sticks
1 large egg
3-4 Tbsp. fresh lemon juice
1/4 cup chopped fresh dill or fennel fronds
Combine flour, 1/2 tsp. salt and 1/4 tsp. pepper in a shallow dish. Dredge fish in flour. Heat 2 tsp. of the oil in a Dutch oven or large sauti pan. Swirl the pan to coat the bottom evenly with oil, then add fish. Cook, turning, just until lightly browned, 2 to 3 minutes. Transfer the fish to a plate and set aside.
Add the remaining 1 tsp. oil to the pan and reduce heat to medium. Add onions and garlic and cook until softened, about 2 minutes. Slowly pour in wine and bring to a boil. Add stock or clam juice and water; bring to a boil. Add potatoes and carrots and return to a boil once again. Cover and cook over medium heat until the vegetables are just tender, about 20 minutes.
Return the fish to the pan, reduce heat to low and cook, covered, until the fish is opaque in the center, 5 to 10 minutes longer. With a slotted spoon, transfer the fish and vegetables to a plate and keep warm.
Increase the heat to high and boil the cooking liquid for 5 minutes to intensify the flavors. In a medium-sized bowl, whisk together egg, 3 Tbsp. lemon juice and dill or fennel. Gradually whisk a little of the hot cooking liquid into the egg mixture, then pour the egg mixture into the remaining cooking liquid in the pan. Cook over medium heat, stirring constantly, until slightly thickened (do not boil), 1 to 2 minutes. Return the fish and vegetables to the pan and warm through. Taste and adjust seasonings, adding more lemon juice, if desired.
Nutritional Information:
Per serving:
336 calories
7 g total fat (1 g sat)
81 mg cholesterol
40 g carbohydrate
22 g protein
6 g fiber
341 mg sodium
posted by Mater at 2:37 PM
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