This homey, old-fashioned fish stew has a light, lemony flavour and, because fish cooks quickly, takes much less time to make than a meat stew.
- Portion size 4 servings
- 3 red-skinned potatoes (1 1/2 lb/750 g)
- 1 carrots
- 2 leeks (white and light green parts),chopped
- 1 celery chopped
- 2 cups vegetable stock
- 1/2 cup white wine
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 1 lb cod fillet each cut in 6 pieces
- 8 oz large shrimp peeled and deveined
- 1/4 cup all-purpose flour
- 2 tablespoons butter softened
- 1 tablespoon chopped fresh dill
- 1 tablespoon lemon juice
- 1 green onion chopped
Scrub potatoes and peel carrot; cut into 1-inch (2.5 cm) chunks. In large saucepan, combine potatoes, carrot, leeks, celery, 2 cups (500 mL) water, stock, wine, salt and pepper; bring to boil. Reduce heat, cover and simmer just until potatoes are tender, about 15 minutes.
Add cod; simmer, covered, for 5 minutes. Add shrimp; simmer, covered, until shrimp are pink and fish flakes easily when tested, 3 to 5 minutes. With slotted spoon, transfer fish, shrimp and vegetables to large bowl, being careful not to break up fish.
In small bowl, mix flour with butter; whisk in 1/2 cup (125 mL) hot liquid until blended. Whisk back into pan; cook, whisking, over medium-high heat until thick enough to coat back of spoon, 5 minutes.
Stir in dill and lemon juice. Return fish mixture to pan; heat through, about 2 minutes. Sprinkle with green onion.
Nutritional facts <b>Per serving:</b> about
- Sodium 1109 mg
- Protein 34 g
- Calories 389.0
- Total fat 8 g
- Cholesterol 129 mg
- Saturated fat 4 g
- Total carbohydrate 44 g
- Iron 27.0
- Folate 26.0
- Calcium 7.0
- Vitamin A 66.0
- Vitamin C 40.0