Boatman Stew

Seafood
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Ingredients

  • 1 tsp. salt ⓘ
  • 2 1/2 lb. fish (firm white), cut up ⓘ
  • 2 1/2 large onions, sliced ⓘ
  • 3/4 c. olive oil ⓘ
  • 1 (19 oz.) can tomatoes ⓘ
  • 2 (8 oz.) cans tomato sauce ⓘ
  • 1 1/2 tsp. dried sweet pepper ⓘ
  • 3/4 bunch parsley ⓘ
  • 3/4 c. white wine ⓘ
  • 2 1/4 c. water ⓘ

Instructions

  1. Salt fish and let stand in refrigerator a few hours.
  2. Make sauce, browning onion in oil.
  3. Add next 6 ingredients.
  4. Simmer 30 minutes, add fish and cook until done.
  5. Serve over or with French bread.

Nutrition & Diet Analysis (per serving)

447 kcal 22% DV
Protein Fat Carbs

Macronutrients

Protein 16.8g 34% DV
Total Fat 32.5g 42% DV
Carbs 23.3g 8% DV
Fiber 9.7g 35% DV
Sugar 3.2g 6% DV

Electrolytes

Sodium 10817.5mg 100% DV
Potassium 1907mg 41% DV
Cholesterol 21.3mg 7% DV

Vitamins & Minerals

Vitamin A 32.5mcg 4% DV
Vitamin C 61mg 68% DV
Vitamin D 0.4mcg 2% DV
Calcium 129.3mg 10% DV
Iron 15.7mg 87% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

tomato water onion fish parsley tomato sauce white wine sweet pepper olive oil salt

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