Raptor Pack

Barracks - Rustic Fish Stew

CheeseBall - Jan 21, 2008 - 11:49 PM
Post subject: Rustic Fish Stew
serves 4

Prep: 10 min, Cook: 20 min.

* 1 Tbs. olive oil
* 1/2 cup onion, chopped
* 3 large cloves garlic, minced
* 1 red bell pepper, seeded and chopped
* 1 cup zucchini, chopped
* 1/2 tsp. dried thyme
* 1-3/4 cups Italian style chopped tomatoes, liquid reserved
* 1 cup clam juice
* 1 cup dry white wine
* 1 tilapia fillets, about 1 lb. each, cut in 2 ounces pieces

Heat oil in a heavy nonstick skillet over medium high heat. Sauté onion and garlic 3 minutes, until just softened. Add next 3 ingredients and salt and pepper to taste. Sauté another 3 minutes. Stir in tomatoes with their juice, clam juice and wine. Bring to a boil. Reduce heat to low and simmer 5 minutes. Add fish fillets and simmer 3-5 minutes, until fish is just cooked through. Serve in shallow soup bowls with crusty bread.

Per serving: calories 164, fat 4.8g, 32% calories from fat, cholesterol 20mg, protein 10.9g, carbohydrates 11.7g, fiber 2.5g, sugar 6.0g, sodium 383mg, diet points 3.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.5, Fruit: 0.0, Bread: 0.2, Lean meat: 0.0, Fat: 1.5, Sugar: 0.0, Very lean meat protein: 1.2Per serving:

The recommended wines are: Chablis, Zinfandel, or Sauvignon Blanc.


Hope this brings a little something different for everyone.


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