Mediterranean Fish Stew

Firm-textured halibut stands up to quick simmering and still holds its shape. Serve with crusty French bread and a tossed green salad.

Yield: 4 servings (serving size: 2 cups stew and 1 tablespoon cheese)

Ingredients

• 1  tablespoon  olive oil
• 1/2  cup  finely chopped onion
• 2  garlic cloves, minced
• 2  cups  (1-inch) cut green beans (about 1/2 pound)
• 1/3  cup  thinly sliced carrot
• 2  (14-ounce) cans fat-free, less-sodium chicken broth
• 1  (15-ounce) can cannellini beans or other white beans, rinsed and drained
• 1  (14.5-ounce) can no-salt-added diced tomatoes, undrained
• 1  cup  uncooked medium seashell pasta
• 2  tablespoons  finely chopped fresh basil
• 1  tablespoon  finely chopped fresh oregano
• 2  tablespoons  tomato paste
• 1/4  teaspoon  freshly ground black pepper
• 3/4  pound  skinless halibut fillets, cut into 1-inch pieces
• 1/4  cup  (1 ounce) shaved Parmesan cheese

Preparation

1. Heat oil in a Dutch oven over medium-high heat. Add onion and garlic to pan; sauté 5 minutes or until tender. Add green beans and next 4 ingredients (through tomatoes); bring to a boil. Add pasta. Cover, reduce heat, and simmer 12 minutes or until pasta is tender.

2. Stir in basil, oregano, tomato paste, and freshly ground black pepper. Gently stir in fish; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with Parmesan cheese.

Wine note: In southern France, dry rosé wine is the classic match with the summery flavors of fish stew. The fresh white fruit and subtle berry flavors of a rose like Château d'Aqueria Tavel Rosé 2006 ($17) are delicate enough for firm fish, while the generous acidity can handle tomato paste and basil. These dry wines are best when fresh, so watch also for 2007 releases, which start appearing now. —Jeffery Lindenmuth

Nutritional Information

Calories:

385 (19% from fat)

Fat:

8.3g (sat 2.1g,mono 4g,poly 1.3g)

Protein:

31.4g

Carbohydrate:

45.9g

Fiber:

7.9g

Cholesterol:

32mg

Iron:

4.2mg

Sodium:

698mg

Calcium:

218mg