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Fish Stew with Tomatoes

Fish Stew with Tomatoes
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Fish Stew with Tomatoes

This one-pot meal provides a hearty dinner on any chilly evening. 

Ingredients

Servings   4  

  • 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

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.

Nutrition Facts

Fish Stew with Tomatoes
CaloriesCalories
172 Per Serving
ProteinProtein
19g Per Serving
FiberFiber
3g Per Serving
Cost Per ServingCost Per Serving
$2.50

Nutrition Facts

Calories 172
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
Cholesterol 36 mg
Sodium 371 mg
Total Carbohydrate 16 g
Dietary Fiber 3 g
Sugars 6 g
Protein 19 g

Dietary Exchanges
1 vegetable, 1/2 starch, 2 1/2 lean meat

 
This one-pot meal provides a hearty dinner on any chilly evening. 

Nutrition Facts

Fish Stew with Tomatoes
CaloriesCalories
172 Per Serving
ProteinProtein
19g Per Serving
FiberFiber
3g Per Serving
Cost Per ServingCost Per Serving
$2.50
×
Calories 172
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
Cholesterol 36 mg
Sodium 371 mg
Total Carbohydrate 16 g
Dietary Fiber 3 g
Sugars 6 g
Protein 19 g

Dietary Exchanges
1 vegetable, 1/2 starch, 2 1/2 lean meat

Ingredients

Servings   4  

  • 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

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.
 

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