Heart Healthy
This one-pot meal provides a hearty dinner on any chilly evening.
Print Recipe
Fish Stew with Tomatoes
-
Servings:
4
Ingredients
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1 teaspoon canola or corn oil -
1 medium green bell pepper -
1 medium carrot -
1/2 medium onion -
14.5 ounce tomatoes -
1 cup water -
ounces baking potatoes -
1 teaspoon Cajun seasoning -
3 fish -
2 teaspoons tub margarine -
1/2 teaspoon salt
Directions
Tip: Click on step to mark as complete.
-
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.
Nutrition Facts
Calories
Protein
FiberNutrition 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
1/2 starch, 1 vegetable, 2 1/2 lean meat
-
Servings:
4
Ingredients
-
1 teaspoon canola or corn oil -
1 medium green bell pepper -
1 medium carrot -
1/2 medium onion -
14.5 ounce tomatoes -
1 cup water -
ounces baking potatoes -
1 teaspoon Cajun seasoning -
3 fish -
2 teaspoons tub margarine -
1/2 teaspoon salt
Directions
Tip: Click on step to mark as complete.
-
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.