Moroccan Seafood Stew - 14.1g Carbs, 4g Fiber, 8.6g Sugar
From: www.lhj.com
Sea bass is bathed in a tomato sauce fragrant with saffron, orange, and garlic; a bit of hot paprika gives it some kick. This seafood stew makes a great main course any time of year and is delicious with couscous or rice on the side. The sea bass is my first choice because it's almost impossible to overcook thanks to its protein structure. If sea bass isn't available, try halibut, snapper, or cod.
Servings: 8
2 Tbsp extra-virgin olive oil
1 large onion, finely chopped
1 medium red bell pepper, cored and cut into 1/2-in strips
1 medium yellow bell pepper, cored and cut into 1/2-in strips
4 garlic cloves, minced
1 tsp saffron threads, crushed in the palm of your hand
1 - 1/2 tsp sweet paprika
1/4 tsp hot paprika (optional)
1/2 tsp ground ginger
1 (14 1/2 to 15-oz can) chopped tomatoes, with their juice
1/4 cup fresh orange juice
2 lb sea bass fillets
1/4 cup finely chopped fresh flat-leaf parsley
1/4 cup finely chopped fresh cilantro
Salt
Freshly ground black pepper
1 navel orange, thinly sliced, for garnish
1. In a large skillet, heat the olive oil over medium-high heat, and sauté the onion, bell peppers, garlic, saffron, sweet paprika, hot paprika (if using), and ginger for 3 minutes, or until the onion begins to soften. Add the tomatoes and sauté for another 2 minutes, to blend the flavors. Transfer the mixture to the insert of a 5 to 7-qt (4.5- to 6.5-L) slow cooker and stir in the orange juice. Place the sea bass on top of the tomato mixture, and spoon some of the mixture over the fish. Cover and cook for 2 hours on high, or 3 to 4 hours on low. At the end of the cooking time, the sea bass should be opaque in the center.
2. Using a fish spatula, carefully lift the fish out of the slow cooker, transfer to a serving platter, and cover loosely with aluminum foil. Skim off any excess fat from the sauce, stir in the parsley and cilantro, and season with salt and pepper. Spoon some of the sauce over the fish, and garnish the platter with the orange slices. Serve immediately, passing the remaining sauce on the side.
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 401 g
Nutrition per Serving: 236 Calories, 63 Calories from Fat, 7g Total Fat, 1.3g Saturated Fat, 60mg Cholesterol, 132mg Sodium, 1039mg Potassium, 14.1g Total Carbs, 4g Dietary Fiber, 8.6g Sugars, 29.5g Protein
Vitamin A 69% - Vitamin C 135% - Calcium 3% - Iron 25%
Nutrition Grade: A
Good points:
High in iron
High in phosphorus
High in potassium
Very high in selenium
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
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