Many New England-style seafood chowder recipes call for an ample amount of cream, as well as milk and butter. While delicious, these chowders wouldn’t pass the healthy, low-fat test. The simple fish stew in this recipe is a cross between Manhattan-style tomato-based chowder and the New England dish—minus the milk and butter, and with only one-quarter cup of cream.
The heartiness of the stew comes from the flavor combination of the other ingredients: sweet, anise-flavored fennel, spicy chile and mild green bell pepper, earthy leek, and buttery baby potatoes. The slightly briny taste of clam juice pairs with the tomatoes to make the soup base, and mild white fish adds a little seafood flavor without overpowering the dish. A touch of cream rounds it out with silky texture for a rich, robust stew with great flavor—but without the guilt.
Fish Stew with Potatoes and Fennel in Creamy Tomato Broth
Serves 4-5
Ingredients
- 1 tbsp olive oil
- 1 medium fennel bulb, cored and chopped
- 1 cayenne or serrano chile, stemmed, seeded, and finely chopped (retain the seeds for more heat)
- 1/2 large green bell pepper, chopped
- 1 small leek (white and light green parts only), thinly sliced
- 8 baby white or yellow potatoes, cut in half crosswise (or quartered, if larger)
- 1 28-oz can whole peeled tomatoes, coarsely chopped, juice reserved
- 1 8-oz bottle clam juice
- sea salt
- freshly ground black pepper
- 1 lb cod filet or other mild white fish, such as halibut or sea bass, cut into 1-inch chunks
- 1/4 cup heavy cream
- 2 tbsp coarsely chopped cilantro or Italian parsley
Preparation
- Heat a large, deep pot over medium heat and add the olive oil. Add the fennel, chile, bell pepper, and leek and sauté until the vegetables begin to soften and are very fragrant, about 5 minutes.
- Add the potatoes and sauté 2 minutes. Add the tomatoes, reserved tomato juice, and clam juice and season with salt and pepper.
- Bring the stew to a simmer then reduce heat to low, cover, and simmer slowly until the potatoes are tender, about 20 minutes.
- Add the fish and continue to simmer until it is tender and just cooked through, about 5 minutes longer. Remove the pot from the heat and slowly stir in the cream. Re-season with salt and pepper, if desired.
- Divide the stew among 4 shallow bowls and scatter cilantro or parsley leaves on top. Serve right away.
Pamela Steed Hill - Pamela Steed Hill is an editor, freelance writer, and home cook. She has published over 250 food articles and recipes online.
