Halibut and Saffron Bean Stew

September 14, 2010

Halibut and Saffron Bean Stew

From The Complete Idiot’s Guide to High Fiber Cooking by Liz Scott, which along with healthful high fiber recipes contains some great Allergy Friendly recipes too.

This recipe makes 4 servings of about 2 cups each and takes about 20 minutes prep time and 20 minutes cooking time.


3 tablespoons olive oil
1 medium onion, chopped
1 large celery stalk, chopped
1 large carrot, peeled and diced
4 garlic cloves, chopped
1 (15 oz) can diced tomatoes with juice
1 (8 oz) bottle clam juice
1 cup water
pinch of saffron threads
1 (15 oz) can navy beans, drained
1 (15 oz) can borlotti or Roman beans, drained
11/2 lb halibut fillets, cut into chunks
Salt and pepper
1 tablespoon chopped parsley


In a large, heavy bottomed pot over medium heat, heat olive oil.
Add onion, celery and carrot and cook, stirring occasionally, for about 6 minutes or until softened.
Add garlic and cook for 1 more minute.
Stir in tomatoes, clam juice, water and saffron. Increase heat to high and bring to a boil. 
Reduce heat to medium-low and simmer, stirring occasionally, for 5 minutes.
Add navy beans and halibut and simmer, covered for about 5 minutes or until halibut is opaque and stew is piping hot.
Season with salt and pepper and serve sprinkled with parsley.

Nutritional Info (for 1 serving of about 2 cups):
17 g fiber, 450 calories, 13 g fat, 55 g carbs, 28 g protein