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Layered Fish Stew

Categories:
low fat, soups/stews, seafood, fish (ocean)

3 cups cubed potatoes
2 carrots; sliced
1 large onion; finely chopped
1 large tomato; chopped
2 cups small cauliflower florets
1/3 cup chopped fresh parsley
1 teaspoon dried thyme
1 teaspoon dried basil
2 garlic cloves; minced
3/4 teaspoon salt; (optional)
1/4 teaspoon freshly-ground black pepper
3/4 cup defatted chicken broth
1 pound skinless turbot or haddock fillets; (abt 3/4' thick)
2 teaspoons lemon juice
2 teaspoons olive oil

Coat a Dutch oven or large saucepan with no-stick spray. Layer in the potatoes, carrots, onions, tomatoes and cauliflower, using all of each. Sprinkle with the parsley, thyme, basil, garlic, salt (if using) and pepper. Pour the broth over the vegetables. Bring to a boil over high heat, then reduce the heat to medium. Cover and simmer for 12 minutes. Place the fish on top of the vegetables in a single layer. Drizzle with the lemon juice and olive oil. Cover and simmer for 12 minutes. Uncover and continue cooking for 12 minutes more, or until the potatoes are tender and the fish flakes easily. To serve, transfer the fish to a shallow serving platter. Arrange the vegetables around the fish and pour the liquid over all. This recipe yields 4 servings. Comments: In this slightly different stew, the fish is layered on top of vegetables and cooked by steam. Our cooking times are based on 3/4-inch-thick fillets. If your fillets are thinner or thicker, adjust the cooking time accordingly. Nutritional Information Per Serving: Calories: 285; Fat: 6.4 grams (20% of calories); Cholesterol: 55 milligrams; Sodium: 273 milligrams; Fiber (grams) 6.6.


Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "01-14-2000 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 59 Calories (kcal); 3g Total Fat; (35% calories from fat); 1g Protein; 9g Carbohydrate; 0mg Cholesterol; 419mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 5 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00



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