Sicilian Halibut Fish Stew
With the weather turning cooler, soups and stews are at the forefront of many meals. This delicious stew will be a staple in your rotation.
“Healthi formerly iTrackbites is an alternative to Weight Watchers. “
This stew is a hearty meal that will be a sure-fire crowd-pleaser
Sicilian halibut fish stew is another one of those recipes that looks fancy, tastes amazing and is so simple to make. You can easily whip up a pot of this stew and have your guests thinking you're a gourmet cook
Health benefits of Sicilian halibut fish stew
Fish has always been known as a heart-healthy food. It is full of omega-3 fatty acids, selenium, niacin, phosphorus, magnesium, and Vitamins B12, B6. As you get older, those omega-3 fatty acids will help your eyes to not feel so dry. A supplement of it is part of my daily vitamin intake, but I also eat fish regularly as well.
Halibut packs a huge protein punch. It comes in with a whopping 42 grams of protein. It's low in calories and high in protein, making it an excellent food if you are trying to lose weight. It will fill you up without a lot of calories, always the mark of a good food choice.
The selenium, niacin and omega-3 mentioned above can help reduce the negative effects of chronic inflammation. Selenium is a powerful antioxidant that helps to lower oxidative stress in your body and will help to improve your immune response. It's amazing what eating healthy foods can do for our bodies!
Fish substitutes for Sicilian halibut fish stew
Halibut is part of the flatfish family, with sole and flounder. Fun fact, flatfish are predators that spend most of their lives on the seafloor. They use their thin shape to lie flat on their side and camouflage against the sand, waiting quietly for unsuspecting prey to come along. If halibut is not available in your area, or if you just aren't a fan, there are some substitutes. Flounder, turbot, Striped bass, cod, haddock are all perfectly acceptable substitutes.
Sicilian halibut fish stew in the Instant Pot
If you prefer to use your Instant Pot, rather than the stovetop, you can follow these steps.
Using the sauté function on your instant pot, heat the olive oil. Add the onion, celery, carrots, zucchini, and garlic. Season with salt and black pepper, to taste. Cook, stirring occasionally, until the veggies become soft and fragrant, approximately 4-5 minutes.
Add the wine and gently scrape any brown bits off the bottom of the pot with a wooden spoon. Stir to combine and simmer for approximately 2-3 minutes.
Add the chopped tomatoes and fish stock and turn off the sauté function. Cover and set to manual pressure on “high” for 5 minutes.
Once the pressure cooker is done, quick release the pressure. Open the instant pot and turn sauté function back on. Once the soup is simmering, add the fish and simmer for about 5 minutes, until the fish is just cooked and flakes apart easily. Turn the sauté feature off and add the lemon juice
These copycat cheddar biscuits are wonderful for sopping up all the broth from this delicious stew. They are also fairly low in points, making for a filling dinner, without using a lot of points. You. can also pair it with a lovely salad for some filling fiber. Planning my meals ahead of time has helped me so much, as has using Healthi formerly iTrackbites to keep track of them.
- cost: Healthi formerly iTrackBites costs $36 for the year (using this link for 40% off makes it $36 – use COACH_SMILEY to save!!), WW is $20+ for the month, and it's the same formula and less options
- choices: I can choose PointsPlus, Freestyle, or any other plan I want with Healthi formerly iTrackBites. Even with the new WW changes, they only offer 3 plan options (not PointsPlus).
- logs: You can export your tracker data by the week, month, or quarter with Healthi formerly iTrackBites. WW does not give you access to quarterly data.
- accuracy: I've found inaccurate info in the WW app due to members submitting and not paying attention to the right numbers. With Healthi formerly iTrackBites, I know if I see the green check, it's been verified as accurate. This puts my mind at ease!
BLUE PLAN: 5 Points
GREEN PLAN: 6 Points
PURPLE PLAN: 5 Points
Print
Sicilian Halibut Fish Stew
- Total Time: 1 hour
- Yield: 6 1x
Ingredients
2 T. extra virgin olive oil
1 medium red onion, diced
2 large celery stalks, diced
2 medium carrots, diced
1 medium zucchini, diced
2-3 garlic cloves, minced
Sea salt and black pepper, to taste
½ c. dry white wine
1 28-oz. can chopped tomatoes, with liquid
2 c. fish stock
1 lb. halibut filets, skin removed and roughly chopped
1 c. fresh green beans, trimmed and quartered
1 large organic lemon, juice and zest
¾ c. fresh parsley, chopped
¼ c. pine nuts
Instructions
Heat the olive oil in a large soup pot over medium heat. Add the onion, celery, carrots, zucchini, and garlic. Season with salt and black pepper, to taste. Cook, stirring occasionally, until the veggies become soft and fragrant, approximately 4-5 minutes.
Add the wine and gently scrape any brown bits off the bottom of the pot with a wooden spoon. Stir to combine and simmer for approximately 2-3 minutes.
Add the chopped tomatoes and fish stock and bring to a rapid boil, then reduce heat to medium low. Cover pot and gently simmer, stirring occasionally, for 20-25 minutes.
Uncover and add the chopped halibut and fresh green beans. Cover and continue cooking until the fish is flakey and the green beans are slightly tender, approximately 8-10 minutes.
Add lemon zest and juice and stir in fresh parsley. Remove from heat and season with additional salt and black pepper, if desired.
To serve, top each serving with a tablespoon of pine nuts. Enjoy!
- Prep Time: 15
- Cook Time: 45
