Italian Fish Stew - 12g Carbs, 2g Fiber
From: Diabetic Living Online
This fish and shrimp stew is often served over crostini or toast.
With less than 200 calories per serving, it makes a great diet lunch
or light dinner.
Servings: 4
8 oz fresh or frozen skinless cod or sea bass fillets
6 oz fresh or frozen peeled and deveined shrimp
1/3 cup chopped onion
2 stalks celery, sliced
1/2 tsp bottled minced garlic (1 clove)
2 tsp olive oil
1 cup reduced-sodium chicken broth
1/4 cup dry white wine or reduced-sodium chicken broth
1 (14 1/2 oz can) no-salt-added diced tomatoes, drained
1 (8oz can) no-salt-added tomato sauce
1 tsp dried oregano, crushed
1/4 tsp salt
1/8 tsp ground black pepper
1 Tbsp snipped fresh parsley
1. Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry
with paper towels. Cut fish into 1-1/2-inch pieces. Cut shrimp in
half lengthwise. Cover and chill fish and shrimp until needed.
2. In large saucepan, cook onion, celery, and garlic in hot oil until
tender. Carefully stir in 1 cup broth and wine. Bring to boiling; reduce
heat. Simmer, uncovered, for 5 minutes. Stir in tomatoes, tomato sauce,
oregano, salt, and pepper. Return to boiling; reduce heat. Cover and
simmer for 5 minutes.
3. Gently stir in fish and shrimp. Return just to boiling; reduce heat
to low. Cover and simmer for 3 to 5 minutes or until fish flakes easily
with a fork and shrimp are opaque. Sprinkle with parsley.
Servings: 4
Nutrition per Serving:
165 Calories, 4g Total Fat, 87mg Cholesterol, 1g Saturated Fat,
19g Protein, 12g Carbs, 2g Dietary Fiber, 459mg Sodium
Diabetic Exchanges:
2 Vegetables, 2 Very Lean Meat, 1 Fat
