Southern Fish Stew

Southern Fish Stew

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Healthier than jambalaya and easier and more economical than bouillabaisse, this one-dish stew features convenient frozen veggies and protein-rich firm fish. And, it’s loaded with nutrients like Vitamin C and magnesium,which help control blood pressure, and lycopene, which may help prevent prostate cancer. Serves 4.

Ingredients

  • 1 medium onion, sliced into thin strips
  • 1 cup lima beans, canned or frozen
  • ½ cup chicken or vegetable broth, low sodium
  • 2 cup fresh or frozen okra
  • 1 14.5 ounce can tomatoes with juice, diced or cut, stewed or with spices
  • 1 teaspoon basil, oregano, thyme
  • ¼ teaspoon pepper
  • 1 pinch cayenne (optional for a little zing)
  • 3/4 pound firm fish cut into edible chunks (snapper or cod are excellent)

Directions

  1. Spray nonstick pan with olive oil and sauté the onion over medium heat for a few minutes until wilted, but not brown.
  2. Stir in lima beans and chicken broth. Simmer covered for 5 minutes.
  3. Stir in all the next 5 ingredients. Simmer covered for 5 minutes.
  4. Taste the broth and add pepper and cayenne to taste. Add the fish and simmer for 10 minutes or until fish is tender but not over done. Depending on the thickness, the fish may need another 5 minutes. Add more broth or water if necessary.
  5. Serve in bowls by itself or over a ½ cup serving of rice or polenta. Garnish with sliced black olives and chopped cilantro.

Per serving: 187 calories, 21 gm protein, 24 gm carbohydrate,1 gm fat, 0 gm sat, 0 gm mono, 31 mg cholesterol, 5 gm fiber, 320 mg sodium

THE SEASONED COOK You can substitute green bean, zucchini, kale, spinach or shredded cabbage for okra or lima beans. Keep it simple. Also, keep frozen or canned vegetables on hand to create this perfect simple supper if you are low on fresh ones. For an even more down home flavor, use smoked paprika.

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