Fishermans Stew - 24g Carbs, 4.6g Fiber, 7.3g Sugar
From: www.PeakMarket.com
2 red potatoes, julienned
4 carrots, julienned
1 lb skinless halibut, cut into cubes
Salt
Pepper, to taste
1 Tbsp vegetable oil
2 onions, chopped
2 garlic cloves, minced
1 tsp thyme
1 bay leaf
1 1/2 cup low sodium chicken stock
3/4 cup dry white wine
19 oz can tomatoes
2 Tbsp fresh parsley, chopped
Prepare vegetables. Sprinkle fish with salt and pepper. In large non-stick pan; heat oil over medium heat. Cook fish for about 4 minutes or until opaque and barely flakes when tested with a fork. Transfer to plate. Add potatoes, carrots, onions, garlic, thyme and bay leaf to the pan. Cook, stirring, for about 4 minutes. Stir in stock and wine and bring to a boil. Reduce heat and simmer about 20 minutes. Stir in tomatoes, breaking up larger pieces. Simmer 10 minutes. Return fish to pan. Cook about 2 minutes or until fish is hot. Discard bay leaf. Garnish with parsley.
Servings: 6
Serving Size: 408 g
Nutrition per Serving:
255 Calories, 44 Calories from Fat, 4.9g Total Fat, 0.9g Saturated Fat, 0g Trans Fat, 31mg Cholesterol, 498mg Sodium 24.8g Total Carbs, 4.7g Dietary Fiber, 7.7g Sugars, 23.4g Protein
Vitamin A 149% - Vitamin C 34% - Calcium 10% - Iron 13%
Nutrition Grade: B+
Good points:
Low in saturated fat
High in magnesium
High in niacin
High in phosphorus
High in potassium
Very high in selenium
Very high in vitamin A
High in vitamin B6
High in vitamin C
Bad points: Contains alcohol
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Changes Made: No Wine, No Bay Leaf, No Added Salt, Using No Salt Added Diced Tomatoes, Using Low Sodium Chicken Stock.
Servings: 6
Serving Size: 378 g (378 g = 13.33 oz // 13.33 oz = 1.66 US cups)
Nutrition per Serving:
232 Calories, 43 Calories from Fat, 4.8g Total Fat, 0.8g Saturated Fat, 0g Trans Fat, 31mg Cholesterol, 143mg Sodium, 24g Total Carbs, 4.6g Dietary Fiber, 7.3g Sugars, 23.7g Protein
Vitamin A 149% - Vitamin C 34% - Calcium 10% - Iron 12%
Nutrition Grade: A
Good points:
Low in saturated fat
High in magnesium
High in niacin
High in phosphorus
High in potassium
Very high in selenium
Very high in vitamin A
High in vitamin B6
High in vitamin C
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