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Recipes

Chunky Cod & Vegetable Stew
Substitute sea bass, grouper, or red snapper if cod is not available.
  • 2 ounces Canadian bacon, cut into very thin strips
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1/2 cup dry white wine
  • 8 ounces sweet potatoes, peeled and cut into 1/2-inch chunks
  • 3/4 cup canned crushed tomatoes
  • 1 teaspoon paprika
  • 1 teaspoon hot pepper sauce
  • 1/2 teaspoon salt
  • 1 cup frozen corn kernels
  • 1 cup frozen peas
  • 1-1/2 pounds skinless, boneless cod fillets, cut into 1-inch chunks

1. In Dutch oven or flameproof casserole, combine Canadian bacon, onion, garlic, and 1/2 cup of water over medium heat. Cook, stirring frequently, for 5 minutes until onion is tender. Add wine, increase heat to high, and cook 3 minutes until almost evaporated.

2. Add sweet potato, stirring to coat. Add tomatoes, paprika, hot pepper sauce, salt, and 1 cup of water and bring to a boil. Reduce to a simmer, cover, and cook 5 minutes until sweet potatoes are tender.

3. Stir in corn and peas, place fish on top, cover, and cook 4 to 5 minutes until fish is just opaque.


Nutritional Information
Per serving: 327 calories, 2.9g total fat, 0.7g saturated fat, 0.7g monounsaturated fat, 0.9g polyunsaturated fat, 5g dietary fiber, 38g protein, 33g carbohydrate, 80mg cholesterol, 659mg sodium.
Good source of: beta-carotene, niacin, potassium, selenium, thiamin, vitamin B6, viatmin B12.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
25