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Casting a Wide Net

1/3 cup finely chopped flat-leaf parsley

Cut 6 thick slices of bread from the loaf. Grill or broil the bread, turning once, until browned on both sides. Set aside.

In a heavy pot or Dutch oven over medium heat, heat the oil. Add the onion, celery, carrot and garlic and cook, stirring occasionally, until softened and lightly browned, about 8 minutes.

(Renee Comet - For The Washington Post)

The Right Fins for the Job

When recipes call for non-oily or oily fish, what do they mean?

NON-OILY FISH usually have light flesh, and their bones are considered by many cooks to be better for making fish stock than oily fish. Non-oily fish contain small amounts of omega-3 fatty acids (i.e., less than half a gram in a three-ounce portion, cooked without added fat), beneficial in fighting against cardiovascular and other diseases. Kinds include black bass, cod, Dover sole, flounder, grouper, haddock, halibut, Lemon sole, monkfish, pollock, red snapper, sea bass, skate, tilapia, tuna (canned in water). turbot and whiting.

OILY FISH have darker flesh and contain greater amounts (i.e., generally 1 to 1.8 grams per three-ounce portion) of omega-3 fatty acids than non-oily fish. Kinds include eel, mackerel, orange roughy, salmon, sardines, trout and tuna (fresh).

Add the wine and tomato sauce and bring to a boil Add the fish, reduce the heat to medium-low, cover and simmer for about 15 minutes. Add the mussels, cover again and simmer until the mussels begin to open, about 4 minutes. Add the squid, stir and cook just until the mussels have completely opened and the squid have turned opaque and are cooked through, about 3 minutes. Remove any mussels that have not opened. Remove stew from the heat; season with salt and pepper to taste.

Place the bread slices in large shallow bowls. Ladle the stew over the bread and garnish with parsley. Serve immediately.

Per serving: 531 calories, 48 gm protein, 27 gm carbohydrates, 21 gm fat, 165 mg cholesterol, 3 gm saturated fat, 688 mg sodium, 3 gm dietary fiber

Tomato Sauce

Makes about 5 cups

1/4 cup extra-virgin olive oil

1 medium onion, cut into small dice

4 cloves garlic, finely chopped

1 small carrot, peeled and cut into small dice

2 teaspoons dried thyme

Two 28-ounce cans crushed tomatoes, with juices


In a large saucepan over medium heat, heat the oil. Add the onion, garlic and carrot, stir to coat with oil, cover and cook, stirring or shaking the pan occasionally, until the vegetables have softened, about 10 minutes. May need to reduce the heat to low to prevent scorching. Add the thyme, cover and cook for about 5 more minutes. Add the tomatoes and their juice, increase the heat to medium-high and bring to a boil, stirring frequently. Reduce the heat to medium-low and simmer, uncovered, for about 30 minutes, until the sauce has thickened. Season with salt to taste.

Per 1/2-cup serving: 94 calories, 1 gm protein, 11 gm carbohydrates, 6 gm fat, 0 mg cholesterol, 1 gm saturated fat, 378 mg sodium, 2 gm dietary fiber

Portuguese Fish Stew

With Shellfish

(Caldeirada com Mariscos)

6 servings

This stew uses a simple yet ingenious technique: The vegetables, aromatics, seafood and spices are layered in a heavy pot, starting with onions and potatoes on the bottom, closest to the heat, and ending with the most delicate item, the shrimp, on top. Once assembled, the stew is never stirred. Instead, the pot is shaken once or twice during cooking to keep things from sticking to the bottom.

Adapted from Ana Patuleia Ortins's "Portuguese Homestyle Cooking" (Interlink, 2002):

1 round loaf crusty, country-style bread

1 generous pinch saffron, crushed

1 tablespoon warm water

1 cup dry white wine

1/2 cup olive oil

3 medium onions, thinly sliced

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