Print
Fisherman's stew Recipe (nearly fishless)

(Nearly) Fishless Fisherman's Stew Recipe with Vegetables

Prep

Cook

Total

Yield 4 Bowls

I love mock meat.  well, some of it anyway. Some mock meat is quite convincing and some do not even attempt realism - just a savory chewy thing. And sometimes, for me, that's enough

But so far I have yet to find a convincing (or tasty) substitute for fish.

On a recent trip to Avila Beach, California, a walk on the pier had me longing for a bouillabaisse type of dish. A quick look at the most popular fisherman's stew recipes called for over 8 oz of fish per serving!

So I set out to create a fisherman's stew recipe with much less fish and lots of vegetables.

This recipe uses 1.5 oz of fish per serving and we soak tofu in clam juice and then add plenty of veggies to round it out. 

This (nearly) fishless fisherman's stew recipe is the first of what I am calling "Low-Meat" recipes (yes I know it's fish!). The idea is to take a classic meat animal protein dish -  something that just doesn't work well with mock-meat - and use just enough meat to be satisfying. And then enhancing the health quotient with an unreasonable amount of vegetables.

I can hear the purists crying foul (or fowl) - but to them I say, "find yourself a good kelp-based recipe". Meanwhile, please hand me the bread and let me enjoy my 1.5 oz of fish in my first low-meat (or low fish) Fishermans Stew recipe.

Ingredients

Instructions

  1. Cut the tofu into bite-size pieces soak the cubes in the clam juice
  2. Chop the onion, carrot, celery, & fennel - set aside together
  3. Chop the Parsley and Garlic - set aside together
  4. Measure out the thyme, oregano, bay leaf, & dried red chile - set aside together
  5. Wash & chop the kale and set aside
  6. Wash and chop the potatoes unpeeled
  7. In a large pot, heat olive oil and saute ingredients from step one for about 5 minutes
  8. Add the parsley & garlic and saute another 2 minutes
  9. Add the  clam juice (reserving the tofu for later) also add the tomatoes, wine, and the dried spices (thyme, oregano, bay leaf, saffron, & chile) - Cook for 5 Minutes
  10. In a separate pot start boiling 2 cups of water (which you'll use to cook the kale)
  11. Add the potatoes to the pot with all the other ingredients. Stir and cook 10 minutes
  12. When the water is boiling add the kale and cook for 2 minutes
  13. Drain the kale and rinse in cold water to stop the cooking (you don't want mushy kale)
  14. Cut fish into bite-size pieces
  15. After potatoes have cooked for 10 minutes, add the tofu and fish and cook 3 more min.
  16. Serve with a rustic crusty (preferably whole-grain) bread (bread not included in the nutrition info)

Courses Dinner

Cuisine Italian

Nutrition Facts

Serving Size 1 Bowl (1/4 of recipe)

Amount Per Serving

Calories 275

% Daily Value

Total Fat 8 g

12%

Saturated Fat 1 g

5%

Unsaturated Fat 3 g

Cholesterol 15 mg

5%

Sodium 410 mg

17%

Total Carbohydrates 24 g

8%

Dietary Fiber 7 g

28%

Sugars 8 g

Protein 24 g

48%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe by NeoVegetarian - Healthy easy recipes & food at https://neovegetarian.com/fishermans-stew-with-veggies/