Ingredients
- 3 cups reduced-sodium vegetable broth
- 14.5 oz can no-salt-added diced tomatoes, undrained
- 1 cup finely chopped fennel
- ¾ cup finely chopped red sweet pepper (1 medium)
- ½ cup finely chopped celery
- ½ cup dry white wine
- 1 tsp finely shredded orange peel
- ½ cup orange juice
- ¼ cup finely chopped shallots
- 1 fresh serrano or other chile pepper, seeded and chopped
- 1 bay leaf
- ½ tsp salt
- 1 lb fresh or frozen skinless cod, orange roughy, and/or haddock fillets
- 8 oz fresh or frozen skinless salmon fillets
- 0.12 tsp saffron threads, crumbled, or a dash ground saffron
- ½ cup snipped fresh parsley
How to Make It
- In a 3-½- or 4-quart slow cooker combine broth, tomatoes, fennel, sweet pepper, celery, wine, orange peel, orange juice, shallots, chile pepper, bay leaf, and salt. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours or until vegetables are tender.
- Meanwhile, thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 1- to 1-½-inch pieces. Cover and chill.
- If using low-heat setting, turn cooker to high-heat setting. Remove and discard bay leaf. Gently stir in fish and saffron. Cover and cook about 20 minutes more or until fish flakes easily when tested with a fork. Before serving, stir in parsley.
Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 181 kcal Calories from Fat: 27 kcal |
% Daily Value*
|
Total Fat 3 g 9% |
Trans Fat 0.0 g |
Cholesterol 53 mg 18% |
Sodium 573 mg 10% |
carbohydrates 11 g 8% |
Dietary Fiber 3 g 8% |
Sugars 7 g 8% |
Protein 22 g 44% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |