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Whitefish Stew

Serves 6.

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    Whitefish Stew

    Lake whitefish is a freshwater swimmer with a delicately flavoured flesh and a range across much of Canada. They are especially known for their small head in relation to the length of their bodies. Reel it in and then rustle up this hearty stew as a nutritious and delicious way to take the edge off the winter chill. Serve with crusty whole grain bread.

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    Other fish to try

    Many other white-fleshed fish, such as perch, hake, and cod, can also star in this recipe.

    Green catch

    Hanging out over a hole with fishing rod in hand is one of the most sustainable fishing practices around. But if you’re fishing for dinner from the store, it can be tricky to ensure you make the healthiest choice for our lakes and oceans. Go to oceanwise.ca/seafood to search for seafood options that you can truly feel good about serving up.

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    Whitefish Stew

    Ingredients

    • 2 Tbsp (30 mL) extra-virgin olive oil
    • 1 large onion, diced
    • 2 medium carrots, peeled and chopped
    • 1 lb (450 g) baby potatoes, quartered
    • 1/2 tsp (2 mL) salt
    • 2 celery stalks, sliced
    • 3 garlic cloves, minced
    • 1 tsp (5 mL) dried thyme
    • 1 tsp (5 mL) ground coriander
    • 1/2 tsp (2 mL) red chili flakes
    • 1/4 tsp (1 mL) ground black pepper
    • 3/4 cup (180 mL) white wine
    • 1 - 28 oz (798 mL) can diced fire-roasted tomatoes
    • 1 cup (250 mL) low-sodium chicken or fish broth
    • 1 1/2 lbs (750 g) skinless whitefish fillet, sliced into 1 in (2.5 cm) pieces (or see ìOther fish to tryî)
    • 2 Tbsp (30 mL) red wine vinegar
    • Fresh parsley, dill, or cilantro, for garnish
    • Cracked black pepper

    Nutrition

    Per serving:

    • calories310
    • protein24g
    • fat12g
      • saturated fat2g
      • trans fat0g
    • carbohydrates23g
      • sugars6g
      • fibre4g
    • sodium424mg

    Directions

    01

    Heat oil in large saucepan over medium heat. Add onion, carrots, potatoes, and salt; cook for 6 minutes. Stir in celery and garlic; cook for 1 minute. Add thyme, coriander, chili flakes, and pepper; heat for 30 seconds.

    02

    Pour wine into pan, bring to a boil, and reduce heat to maintain a strong simmer for 5 minutes. Add tomatoes and broth to pan, return to a boil, reduce heat to low, and simmer, covered, until potatoes are tender, about 20 minutes. Stir in whitefish and cook for 5 minutes, or until fish is opaque throughout. Stir in vinegar.

    03

    Place stew in serving bowls and garnish with fresh thyme and cracked black pepper.

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    This recipe is part of the Go (Ice) Fish collection.

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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.