I buy fresh fish on occasion, but most often I’m a frozen fish kind of girl. I know, not as good. But whenever I buy fish I typically don’t have a plan for it right away, so buying it frozen makes sense. I buy my fish from either Trader Joe’s or Giant Eagle (I like Giant Eagle especially because they have a sound and respectable sustainable seafood policy). The fish I buy most often is cod. When I let the fish thaw it really has to be wrapped in a paper towel for some time to allow all the excess moisture to get soaked up, if not, it’s just gross. One day I thought it would be a good idea to search for a slow cooker fish stew recipe, which would be the perfect vessel for frozen fish. I was right.
- 2 medium potatoes, chopped
- 1 cup chopped onion **
- 2 cloves garlic, minced **
- 1 10¾-ounce can (or box) cream of chicken or celery soup **
- 1 10-ounce package frozen whole kernel corn
- 1 10-ounce package frozen lima beans **
- 1-1/2 cups low sodium chicken broth **
- ⅓ cup dry white wine
- 1 tsp. lemon pepper seasoning (such as Mrs. Dash) **
- 1 lb. fresh or frozen cod
- 1 14-1/2 ounce can stewed tomatoes, undrained **
- ½ cup skim milk **
- In a slow cooker combine potatoes, onion, garlic, creamy of chicken or celery soup, corn lima beans, broth, wine, and lemon pepper seasoning.
- Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 31/2 hours.
- Meanwhile, thaw fish, if frozen. Rinse fish; part dry with paper towels. Place fish on the mixture in the cooker. If using a low-heat setting, turn to high-heat setting. Cover and cook for 1 more hour.
- Add undrained tomatoes and skim milk to cooker, stirring gently to break up the fish. Serve warm.
Nutrition Highlights: Under 350 calories, good source of iron (19% DV) and excellent source of vitamin C (52% DV), protein and fiber.
This stew was simple and tasted delicious with a hearty piece of whole grain bread, toasted, and dipped into the stew. Nick and I were in heaven.