Golden Fish Bowl

Saffron gives this fish stew its beautiful golden orange color. Use saffron threads for richer flavor and color; powdered saffron is not as strong in flavor.

For the stock, buy really fresh fish heads and bones from a busy seafood market. That way there will be no strong odors in the kitchen while the stock is cooking.

Once you have added the sea bass, literally let it steep at a bare simmer. The fish should be transparent but very moist and tender when fully cooked.

Serve the stew with a crunchy salad and fresh bread.

Saffron Sea Bass Stew

Active Work Time: 25 minutes * Total Preparation Time: 1 hour 25 minutes * Low-Fat

1 tablespoon white wine

1 teaspoon saffron threads

1 onion, chopped

1 leek, chopped

Nonstick cooking spray

8 cups water

2 tablespoons fennel seeds

2 teaspoons salt

1 bay leaf

2 pounds fish heads and bones

3 tomatoes, chopped

3 cloves garlic, sliced

1 pound sea bass steaks

Parsley sprigs

Lemon wedges, optional

* Heat white wine in small pan over low heat until hot. Stir in saffron to moisten threads. Set aside and let steep.

* Saute onion and leek in 5-quart Dutch oven coated with cooking spray until tender and lightly browned, about 10 minutes.

* Add water, fennel seeds, salt, bay leaf and fish heads and bones and bring to boil. Reduce heat, cover and simmer 20 minutes. Strain and return broth to Dutch oven. Stir in tomatoes, garlic and saffron and wine. Return to boil, then reduce heat, cover and simmer 20 minutes, to blend flavors.

* Remove center bone from sea bass steaks. Cut fish into 2-inch pieces and add to stock. Bring barely to simmer over low heat. Cover and let steep until fish flakes easily with fork, 7 to 10 minutes. Taste and add salt if needed. Garnish each serving with parsley sprig and lemon wedge if desired.

4 (2-cup) servings. Each serving: 168 calories; 1,277 mg sodium; 95 mg cholesterol; 4 grams fat; 11 grams carbohydrates; 23 grams protein; 1.47 grams fiber.