Mediterranean Seafood Stew

  • Serves: 4 heaping 1 1/2 cups per serving
  • Cooking Time: 18 - 21 minutes


Description

It doesn’t take long to prep and cook this comforting stew, so it’s a great choice for dinner after a busy day. The stew’s very mild fish flavor should appeal even to people who usually aren’t seafood lovers.

Ingredients

2 teaspoons olive oil
1 medium rib of celery, chopped
1 medium carrot, chopped
1 small onion, chopped
1 medium garlic clove, minced
2 1/2 cups fat-free, low-sodium chicken broth
1 14.5-ounce can no-salt-added diced tomatoes, undrained
2 tablespoons no-salt-added tomato paste
1/2 teaspoon dried thyme, crumbled
1/8 teaspoon salt
1/8 teaspoon pepper
1 medium zucchini, chopped
12 ounces cod or other mild white fish fillets, rinsed and patted dry, cut into 1-inch cubes

Cooking Instructions

In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the celery, carrot, onion, and garlic for 5 minutes, or until soft, stirring frequently.

Stir in the broth, tomatoes with liquid, tomato paste, thyme, salt, and pepper. Bring to a boil, still on medium high. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the vegetables are very tender, with no crispness remaining.

Stir in the zucchini. Cook for 3 minutes, or until almost tender-crisp.

Stir in the fish. Cook for 2 to 3 minutes, or just until it flakes easily when tested with a fork.
 



Nutritional Analysis
Per serving
Calories Per Serving
149
Total Fat
3.0g
Saturated Fat
0.5g
Trans Fat
0.0g
Polyunsaturated Fat
0.5g
Monounsaturated Fat
1.5g
Cholesterol
32mg
Sodium
201mg
Carbohydrates
13g
Fiber
3g
Sugar
8g
Protein
17g

Dietary Exchanges


3 vegetable, 2 lean meat



This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.

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