Want the ultimate Mediterranean comfort food? Try this Saffron Fish Stew-- warm, flavorful, and slurp-able--the three essential criteria for a cozy meal.
The stars of this Mediterranean stew are heart-healthy fish and saffron. While any fish can be used, flounder is a lean protein, filled with the heart-healthy omega-3 fats (aka the good fats) and also has a lower level of mercury than other types of fish. Saffron is a luxurious ingredient that adds vibrant red color and a distinct flavor. The cost may be a bit extravagant, however, just a few threads or even a pinch of the powdered form is enough, its a potent spice and a little goes a long way.
The Mediterranean diet twist comes from fragrant crushed fennel seeds, coriander, and fresh thyme. The bright orange rind with the saffron adds a unique flavor while keeping the sodium content low. The simple broth is packed with flavor and nutrition with diced tomatoes, clam juice, and water. Tomatoes are a great source of vitamin A and lycopene, an antioxidant found in many red fruits and vegetables, such as watermelon and guavas.
The final heart-healthy touch are the white beans. This plant-based legume adds fiber, iron, and a starchiness that rounds out the stew. It’s also surprisingly good source of non-dairy calcium! Perfect for keeping you full and satisfied.
Head over to HealthiNation for the full recipe & video here!
In HealthiNation's To Eat with Love: Mediterranean series, Registered Dietitian Fiorella DiCarlo travels the Mediterranean through your kitchen with delicious recipes packed with lean protein, vegetables, fiber, antioxidants, healthy omega-3 fats, vitamins and minerals in the Mediterranean Diet! More on the series here!