Serves 4; 1 1/4 cups per serving
Fish Stew with Tomatoes
- 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
- 1 6-ounce baking potato, peeled and diced
- 1 teaspoon salt-free Cajun or Creole seasoning blend
- 3 thin mild white fish fillets, such as tilapia or catfish (about 4 ounces each), rinsed and patted dry, and cut into 1-inch squares
- 2 teaspoons light tub margarine
- 1/2 teaspoon salt
- Calories 172
- Total Fat 3.5 g
- Saturated Fat 0.5 g
- Polyunsaturated Fat 1.0 g
- Monounsaturated Fat 2.0 g
- Cholesterol 36 mg
- Sodium 371 mg
- Carbohydrates 16 g
- Fiber 3 g
- Sugars 6 g
- Protein 19 g
Dietary Exchanges: 1/2 starch, 1 vegetable, 2 1/2 lean meat
- 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.
- Fold 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.
Cook’s Tip: If you have difficulty finding salt-free Cajun or Creole seasoning, make your own no-sodium variety in seconds. Just 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 a container with a shaker top so you can easily sprinkle some on seafood, poultry, meat, and vegetables.
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