Now that I’ve gone all flexitarian, I’m much, much pickier about the meat that I do eat. And lately I’ve been a seafoodaholic, or as “aholic” one can be when you only eat meat a few times a week. From wild sea bass to salmon to even a little canned tuna, it’s become my fave protein of late. So when this little gem of a recipe landed in the FBG inbox, we just knew we had to share it.
While you can use any kind of white fish, this recipe was created by the Alaska Seafood Marketing Institute, so they encourage you to—of course—eat fishes from Alaska. But they have good reason: All of Alaska’s seafood species (salmon, crab, cod, halibut, black cod and pollock) are wild and sustainable. Also, because the fish in Alaska are usually frozen hours after being caught, they’re usually super fresh. Not to mention that the group has a whole Cook It Frozen! collection of fish that you, well, cook frozen. No messy defrosting! Hooray!
If you’re ready to get your fish on, try the recipe below that serves four. It takes just 35 minutes from prep to plating, and each serving has 469 calories, 10.5 grams of total fat, 1 gram of saturated fat, 34 grams of protein, 57 grams of carbohydrates, 9 grams of fiber, and 330 milligrams of omega-3 fatty acids.
Moroccan-Inspired Wild Alaska Seafood Stew
2 tbsp olive oil
1 small onion, diced
1/2 c chopped fresh fennel
2 garlic cloves, minced
1 tbsp ground cumin
1/4 tsp ground cloves
1/2 tsp sea salt
1/2 tsp pepper
1/4 tsp red pepper flakes, if desired
1 cinnamon stick
1 quart (32 oz.) chicken broth
1/4 c chopped fresh mint (plus more for garnish)
1/4 c chopped parsley
4 Alaska Seafood Cod portions (4 oz. each)
1 15-oz. can chickpeas, drained
1 c Israeli (or large) couscous
1 15-oz. can diced tomatoes, drained
1. Cook onion, fennel and garlic in oil over medium-high heat in a large (12-inch) nonstick pan or stockpot for 4 minutes or until onion is soft. Blend cumin, cloves, salt, pepper and red pepper flakes; reserve 1 teaspoon of the blend. Sprinkle remaining into pan. Add cinnamon stick and chicken broth; bring to a simmer. Add mint and parsley. Rinse any ice glaze from frozen fish under cold water. Turn off heat and gently add seafood to liquid, skin side down. Return heat to a simmer.
2. Once simmering, cover the pan and cook 4 to 5 minutes for frozen seafood or 2 minutes for fresh/thawed fish. Turn off the heat and let seafood rest 5 minutes or until seafood is opaque throughout. Remove seafood, sprinkle with remaining seasoning; cover and keep warm.
3. Remove cinnamon stick. Add chickpeas, couscous and tomatoes to pan. Cover and simmer 10 minutes or until couscous is cooked through.
4. To serve, portion one cup couscous into a shallow bowl and top with seafood portion. Yum!
What’s your favorite kind of fish? —Jenn