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Italian Fish Stew
Fish is a good source of omega 3 oils which help in muscle and bone movements. If you are arthritic as some diabetics are fish helps with the movement of your muscles. Garlic helps with the blood. Tomotoes for vitamin C. Use garlic bread or a nice green salad. Even grate a little parmesan cheese over the stew for an extra special taste.
Italian Fish Stew - 12g Carbs, 2g Fiber
8 oz fresh or frozen skinless cod or sea bass fillets
6 oz fresh or frozen peeled and deveined shrimp
1/3 cup chopped onion
2 stalks celery, sliced
1 carrot, thinly sliced
1/2 tsp bottled minced garlic (1 clove)
2 tsp olive oil
1 cup reduced-sodium chicken broth
1/4 cup dry white wine or reduced-sodium chicken broth
1 (14 1/2 oz can) no-salt-added diced tomatoes, drained
1 (8oz can) no-salt-added tomato sauce
1 tsp dried oregano, crushed
1/4 tsp salt
1/8 tsp ground black pepper
1/2 teaspoon red chili flakes(optional)
1 Tbsp snipped fresh parsley
1. Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry
with paper towels. Cut fish into 1-1/2-inch pieces then cut shrimp in
half lengthwise. Cover and chill fish and shrimp until needed.
2. In large saucepan, cook onion, celery,carrot and garlic in hot oil until
tender. Carefully stir in 1 cup broth and wine. Bring to boiling then reduce
heat. Simmer, uncovered, for 5 minutes. Stir in tomatoes, tomato sauce,chili flakes,oregano, salt, and pepper to taste. Return to boiling; reduce heat. Cover and simmer for 5 minutes.
3. Gently stir in fish and shrimp. Return just to boiling; reduce heat
to low. Cover and simmer for 3 to 5 minutes or until fish flakes easily
with a fork and shrimp are opaque. Sprinkle with parsley.
Nutrition per Serving:
165 Calories, 4g Total Fat, 87mg Cholesterol, 1g Saturated Fat,
19g Protein, 12g Carbs, 2g Dietary Fiber, 459mg Sodium
2 Vegetables, 2 Very Lean Meat, 1 Fat
This is a quick and easy recipe for cold winter evenings after the craziness of the season.
Here is some quick and easy cookbooks for more great recipes
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