Creole Fish Stew
A fish stew is a healthier choice than one made with meat. In addition to making the stew lower in fat, the fish also supplies omega-3 fatty acids. This spicy Louisiana-style version includes a good assortment of vegetables as well.
  • 3/4 cup rice
  • 1 1/2 cups water
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 stalks celery, finely chopped
  • 1 green bell pepper, finely chopped
  • 2 garlic cloves, finely chopped
  • 3/4 teaspoon thyme
  • 1 pound tomatoes, cut into 1-inch chunks
  • 1/2 cup chicken broth
  • 1/8 to 1/4 teaspoon hot pepper sauce
  • 1 pound red snapper, bass, or tilefish fillets, cut into 1-inch chunks

1. In a medium saucepan, combine rice, water, and 1/4 teaspoon of salt and bring to a boil over high heat. Reduce heat to low, cover, and simmer 20 minutes, or until rice is tender and water has been absorbed. Remove from heat and set aside, covered, while preparing the stew.

2. In a large nonstick skillet, heat the oil over high heat. Stir in onion, celery, bell pepper, garlic, and thyme and saute three to four minutes, or until vegetables are tender. Stir in tomatoes and saute four to six minutes, or until tomatoes soften and release their juices. Add broth, hot pepper sauce, and remaining 1/4 teaspoon salt and bring to a boil.

3. Stir in fish and return to a boil, then reduce heat to medium-low, cover, and simmer five to six minutes, or until fish just flakes when tested with a fork. Serve stew over rice.

Nutritional Information
Per serving: 323 calories, 6.2g total fat, 1.1g saturated fat, 3.1g monounsaturated fat, 1.2g polyunsaturated fat, 3g dietary fiber, 28g protein, 39g carbohydrate, 43mg cholesterol, 527mg sodium.
Good source of: folate, potassium, selenium, vitamin B6, vitamin B12, vitamin C.

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

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