In order to bring you the best organic produce, some ingredients may differ from those depicted.
Hearty fish stew with tomatoes, kale, and coconut milk
Gluten-Free, Dairy-Free, Soy-Free, Paleo, Mediterranean, Lean & Clean, <600 Calories, Protein Plus
2 Servings, 500 Calories/Serving
25–40 Minutes
We don’t want to brag (okay, maybe a little), but this stew is pretty great. Pan-seared fish served in a savory coconut-tomato broth means bold and unexpected flavors.
In your bag
- 1 organic yellow onion
- 1 organic sweet potato
- 2 ounces organic shredded kale or other leafy greens
- ½ ounce sun-dried tomato strips (not in oil)
- ½ cup diced fire-roasted tomatoes
- ½ cup coconut milk
- Fish options:
- 10 ounces wild skinless pollock pieces
- 2 wild Alaskan skinless halibut fillets (about 6 ounces each)
- 2 sustainably raised skin-on barramundi fillets (about 6 ounces each)
- 2 sustainably raised Faroe Islands skinless salmon fillets (about 5 ounces each)
- 1 organic lemon
Nutrition per serving
Calories 500, Total Fat 23g (29% DV), Sat. Fat 11g (55% DV), Trans Fat 0g, Cholest. 70mg (23% DV), Sodium 710mg (31% DV), Total Carb. 50g (18% DV), Fiber 9g (32% DV), Total Sugars 16g (Incl. 0g Added Sugars, 0% DV), Protein 25g
Contains:
Tree Nuts (coconut)
Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.
Instructions
Wash produce before use
1
Prep the vegetables; start the stew
- Peel the onion, cut in half lengthwise, and thinly slice.
- Scrub or peel the sweet potato. Cut the potato into ½-inch pieces.
In a large sauce pot over medium heat, warm 2 to 3 teaspoons oil until hot but not smoking. Add the onion, season generously with salt and pepper, and cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the sweet potato and cook, stirring occasionally, until starting to soften, 3 to 4 minutes.
Add the kale, sun-dried tomatoes, fire-roasted tomatoes, coconut milk, and 1 cup [2 cups] water and season generously with salt and pepper. Bring to a boil, then reduce to a simmer and cook, stirring occasionally, until the potato is tender and the kale is wilted, 8 to 10 minutes. While the stew is cooking, prepare the fish.
2
Prep and cook the fish
- Pat the fish dry with a paper towel; season lightly with salt and pepper.
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the fish (in a single layer for the pollock) and cook, turning once, until lightly browned and cooked through, 5 to 7 minutes for pollock and 6 to 10 minutes for halibut, barramundi, or salmon. Transfer to a plate; if using barramundi, discard the skin. While the fish is cooking, prepare the lemon and finish the stew.
3
Prep the lemon; finish the stew
- Zest the lemon; cut into wedges for garnish. [Zest both lemons; cut 1 lemon into wedges. Save the remaining zested lemon for another use.]
Remove the stew from the heat and stir in 1 teaspoon [2 tsp] lemon zest. Season to taste with salt and pepper.
Serve
Transfer the stew to individual bowls and top with the fish. Serve with the lemon wedges.
Kids Can!
- Scrub the sweet potato.
- Measure the water for the stew.
- Time the fish.
- Measure the lemon zest.