Q

Recipes for Healthy Cooking

What is a good fish stew recipe?

A Answers (1)

  • A , Family Medicine, answered

    Mediterranean Fish Stew
    Serves: 4

    Ingredients

    • 2 red bell peppers, sliced
    • 2 medium onions, sliced
    • 1 medium eggplant, cut into 1-inch pieces
    • 2 medium zucchini, cut into 1-inch pieces
    • 1 cup sliced mushrooms
    • 6 medium tomatoes, chopped
    • 2 cloves garlic, finely chopped
    • 1 teaspoon herbes de Provence (dried French herbs)
    • 1/4 teaspoon black pepper
    • 1/2 pound firm fish fillets, cut into 1-inch pieces (such as halibut, bass, salmon)
    • 2 tablespoons fresh chopped parsley
    • 1 tablespoon fresh lemon juice

    Directions

    1. Heat 1/8 cup water in a large pan. Add the bell peppers and onions and cook for 3 minutes, add the eggplant, zucchini and mushrooms and continue cooking for another 6-8 minutes or until tender, adding more water if necessary to keep from sticking.
    2. Add the tomatoes, garlic, herbes de Provence and black pepper and simmer on low heat for 4 minutes.
    3. Add the fish to the stew and mix in gently. Cover and simmer on low heat for 8-10 minutes, stirring occasionally.
    4. Before serving, stir in parsley and lemon juice.

    CALORIES 192; PROTEIN 23g; CARBOHYDRATES 29g; TOTAL FAT 2.5g; SATURATED FAT 0.4g;
    CHOLESTEROL 18.1mg; SODIUM 60mg; FIBER 10.7g; BETA-CAROTENE 2045mcg; VITAMIN C 129mg; CALCIUM 102mg; IRON 3mg; FOLATE 139mcg; MAGNESIUM 121mg; ZINC 1.5mg; SELENIUM 24.1mcg

    1 person found this helpful.
This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
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