Tuesday, March 29, 2011

Heart-Warming Seafood Tofu Stew

Guess what....Chicago is still cold!!! *Shake head*. Not sure what is going on out there but I can certainly control what goes on in my kitchen :D. What better way to combat the unexpected cold weather with some hearty, heart warming seafood tofu stew with yummy homemade fish stock.

This recipe came about from the very first whole red snapper I bought at a grocery store up in the Vietnamese neighbourhood here in Chicago. It was the first time I have ever bought a whole fish and was super excited and proud to successfully break it down nicely and made my very first homemade fish stock from the fish carcass. Oh man....how do I go back to store-bought stock? So I needed to find a good use for my fish stock and there you have it....an awesome homemade seafood tofu stew.

Ingredients (makes enough for 5 servings):
1 tablespoon grapeseed oil
1 medium/large yellow onion, chopped
1 fennel, thinly sliced
2 teaspoons kosher salt
1 teaspoon freshly ground white pepper
1/2 cup good white wine
1 (14-ounce) can diced tomatoes
2 cups homemade fish stock
2 cloves garlic, minced
1/2 teaspoon saffron threads
1 pound large head-on shrimp, shelled and deveined (reserve head separately for use in stew)
1/2 pound red snapper or halibut or sea bass, cut into 1-inch chunks
1 cup extra firm tofu, cut into 1-inch cubes

1. Over medium/low heat oil in a large pot and saute onions and fennel. Season with salt and pepper and saute until vegetables have soften and turn a little translucent.
2. Add white wine to deglaze. Add tomatoes with their juices, stock, garlic, saffron, tofu and prawn heads to pot and bring to a boil. Lower heat and simmer uncovered for about 30 minutes.
3. Remove prawn heads and discard. Add fish and cook uncovered for another 10 minutes.
4. Add shrimp and cooked uncovered for about 2 minutes.
5. Turn off heat and cover pot. Let sit for about 5 minutes before serving with rice or noodles or bread.

Nutritional value of this recipe:
One serving of this recipe will "cost" you only a mere 280 calories. But its so super yummy that I wouldn't even think of it this way....hahaha. Plus, you will also get 24%* of your daily required iron and 19%* of your daily required calcium and Vitamin A along with tons of selenium, phosphorus and Vitamin B12. There's no reason why you should not give this recipe a try!

* based on a 2,000 calories a day diet

If you would like to use store-bought fish stock, do go ahead. If you cannot find fish stock at your grocery store, try using vegetable stock instead and kick up the flavor of your stew by adding in some carrots and celery when sauteing the onions and fennel.

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