Halibut Stew with Fresh Herbs - 7.3g Carbs, 1.9g Fiber
From: Spark People user CHEF_MEG
"This recipe was wonderful! Probably one of the best I have tested!"
Chef Meg really didn't have to change this recipe very much. It certainly
gets her stamp of approval though! She did increase the serving size.
Minutes to Prepare: 8
Minutes to Cook: 12
Servings: 6
1 Tbsp olive oil
1 medium onion, finely chopped
1 (14.5 oz 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 Addition of wine will add less
than 10 calories per serving
Nutrition per Serving:
157.2 Calories, 6.6g Total Fat, 23.2mg Cholesterol, 493.4mg Sodium,
7.3g Total Carbs, 1.9g Dietary Fiber, 17.6g Protein
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