Fish and Kale Stew

kale and fish stew

Serves: 10

Fruits and Vegetables: ¾ cup per serving

Ingredients

2 tablespoons vegetable or olive oil

1 medium onion, chopped

1 garlic clove, minced

2 sprigs fresh thyme or ½ teaspoon dried

3 medium potatoes, sliced or cubed

1 (14.5 oz) can diced tomatoes

1 quart chicken or vegetable broth, low-sodium

3 – 4 large stalks of kale, stems discarded, leaves

  chopped

Dash of black pepper

Dash of salt (optional)

1 pound pollack or codfish filets, skin and bones removed, cut into large chunks

2 tablespoons fresh parsley, chopped or ½ tablespoon dried

Directions

  1. Wash and prepare fresh vegetables and herbs (if using fresh).
  2. Heat oil in a large pot and add onions and garlic. Cook for several minutes over medium heat. Add thyme and potatoes.
  3. Stir in tomatoes and broth and bring to a simmer. Add kale and season with salt and pepper.
  4. Cover and simmer for 10 minutes until potatoes are tender but not soft.
  5. Add fish and cook for another 5 minutes.  Fish will flake apart when cooked.
  6. Garnish with parsley and serve.

Tip

  • Instead of using canned diced tomatoes, use fresh. Dice 6 whole tomatoes into ½-inch pieces.

Nutrition Facts

Serving size: 1 cup; Calories: 150; Carbohydrates: 17 g; Fiber: 3 g; Fat: 4 g; Saturated fat: 0.5 g; Sodium: 200 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.