This one-pot meal provides a hearty dinner on any chilly evening.
Fish Stew with Tomatoes
Calories172 Per Serving
Protein19g Per Serving
Fiber3g Per Serving
Cost Per Serving$2.50
|Total Fat||3.5 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.0 g|
|Monounsaturated Fat||2.0 g|
|Total Carbohydrate||16 g|
|Dietary Fiber||3 g|
1/2 starch, 1 vegetable, 2 1/2 lean meat
1 teaspoon canola or corn oil
1 medium green bell pepper, chopped
1 medium carrot, quartered lengthwise and chopped
1/2 medium onion, chopped
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 cup water
6 ounces baking potatoes, peeled and diced
1 teaspoon salt-free Cajun or Creole seasoning blend
3 thin mild fish fillets, such as catfish or tilapia (about 4 ounces each), cut into 1-inch cubes
2 teaspoons light tub margarine
1/2 teaspoon salt
In a Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the bell pepper, carrot, and onion for 3 minutes, or until the onion is soft, stirring frequently. Stir in the tomatoes with liquid, water, potato, and seasoning blend. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the potato pieces are tender.
Gently stir in the fish. Cook, covered, for 5 minutes, or until the fish flakes easily when tested with a fork. Remove from the heat.
Gently stir in the margarine and salt, being careful not to break up the fish. Let stand, covered, for 5 minutes so the flavors blend. Ladle into soup bowls.
Keep it Healthy: If you have difficulty finding salt-free Cajun or Creole seasoning, you can easily make your own no-sodium variety. In a small bowl, stir together 1/2 teaspoon each of chili powder, ground cumin, onion powder, garlic powder, paprika, and pepper, and, if you wish, 1/8 teaspoon of cayenne (this makes just over 1 tablespoon of the blend). While you have the ingredients out, you may want to double or triple the amounts and keep the extra blend in an airtight container with a shaker top so you can easily sprinkle some on seafood, poultry, meat, and vegetables.