whitefish-vegetable stew


3 tablespoons butter
2 pkgs. (16 oz.) frozen vegetables for stew (a blend of potatoes, carrots, onions and celery)
3 tablespoons flour
2 cups seafood or vegetable broth
2 teaspoons seafood seasoning
1 bay leaf
4 (4-oz.) whitefish or pollock fillets, cut into 1 1/2-inch pieces
ground black pepper, to taste
grated lemon zest


  1. in a large dutch oven or heavy bottom pot, melt butter over medium heat.
  2. add vegetables; sauté 3 minutes or until softened.
  3. sprinkle with flour; stir.
  4. stir in broth, seafood seasoning and bay leaf.
  5. bring to boiling; reduce heat.
  6. cover and simmer 10 minutes.
  7. add fish; cook, covered, 10 minutes or until fish flakes easily with a fork.
  8. remove bay leaf, and season with pepper to taste.
  9. ladle into soup bowls, sprinkle with lemon zest, and serve.

suggestion: serve with a side of toasted italian bread

Nutrition (Per Serving)

serving size 2 cups
servings 4
calories 375
fat 15g
saturated fat 6g
cholesterol 90mg
sodium 825mg
carbohydrate 28g
fiber 3g
sugars 5g
protein 26g