Halibut Stew - 7.3g Carbs, 1.9g Fiber, 2.9g Sugar
From: SparkPeople user CHEF_MEG (Chef Meg's Makeover)
1 Tbsp olive oil
1 medium onion, finely chopped
1 (14.5oz can) petite diced tomatoes OR
6 roma tomatoes, skins and seeds removed, then chopped
Pinch white pepper
2 cups low sodium vegetable broth
1/2 cup white wine (optional)
1/3 cup ground almonds
12 oz halibut fillets, cut into 1 inch cubes
2 cups loosely chopped bok choy OR shredded fresh spinach
2 Tbsp fresh chopped basil (optional)
1/4 cup fresh chopped parsley (optional)
Place a large saute pan over moderate heat; add oil. Add chopped
onions and saute, stirring for 2-3 minutes. Don't let the onions
brown. If using wine, add it to the pan, and, with a wooden spoon,
scrape the bottom of the pan to loosen any onion that might have
stuck. Add tomatoes and pepper; bring to a simmer. Cook for 3 minutes.
Add stock and almonds; stir to combine. Add bok choy and simmer to
wilt; 2 minutes. Add halibut and cook until fish becomes opaque,
approx. 4-5 minutes. If using herbs, add just before serving.
Serve this over brown rice (calories not included).
Servings: 6
Serving Size: 2-3 ounces of halibut per serving.
Addition of wine will add less than 10 calories per serving.
Nutrition per Serving:
157.2 Calories, 6.6g Total Fat, 0.7g Saturated Fat, 1.4g Polyunsaturated
Fat, 3.9g Monounsaturated Fat, 23.2mg Cholesterol, 493.4mg Sodium,
451.9mg Potassium, 7.3g Total Carbs, 1.9g Dietary Fiber, 2.9g Sugars,
17.6g Protein
Vitamin A: 30.7 %
Vitamin B-6: 12.7 %
Vitamin C: 20.1 %
Vitamin D: 0%
Vitamin E: 11.4 %
Calcium: 6.1 %
Copper: 4.4 %
Folate: 3.2 %
Iron: 6.6 %
Magnesium: 19.2 %
Manganese: 8.5 %
Niacin: 21.3 %
Pantothenic Acid: 2.5 %
Phosphorus: 19.2 %
Riboflavin: 5.7 %
Selenium: 38.4 %
Thiamin: 4 %
Zinc: 3.4 %
