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Low Fat Fish Stew


1 pound fish filets (two or more of the following: sea bass, red snapper, sole, halibut, salmon, or other fish of choice) 
2 cups potatoes, cut in 1 -inch dice 
3 stalks celery, cut in 1 -inch pieces 
1/4 cup chopped fresh parsley 
3 cloves garlic, chopped 
2 medium carrots, cut in 1/2-inch rounds 
3/4 cup chopped onion 
1 medium green pepper, cut in 1 -inch strips 
1 can (15 ounces) no salt tomato sauce 
1 can (15 ounces) no salt tomatoes in juice 
11/2 tablespoons honey 
1/2 teaspoon ground thyme 
1/8 teaspoon cayenne pepper (optional) 
1 bay leaf 
2 tablespoons water

Yield: 4 servings


  1. Combine garlic, onion and 2 tablespoons water in soup pot. 

  2. Cook 3-5 minutes over medium heat, until onion softens and liquid evaporates.

  3. Add green pepper, carrots, celery, potatoes, tomato sauce, canned tomatoes including juice, honey and seasonings. If tomatoes are whole, crush with back of spoon. 

  4. Bring to boil. Cover and simmer 50 minutes or until potatoes are tender.

  5. Cut fish into 1-inch pieces. Add to pot and cook, uncovered, 8 minutes or until fish is cooked.

  6. Sprinkle liberally with fresh parsley before serving.

  7. Serve with fresh lemon wedges or balsamic vinegar or red wine vinegar for seasoning.

  8. Serve with a crusty whole grain bread and green salad to make this a complete meal.

Nutrition Information

Per Serving:
Calories 287 
Fat 2 grams 
Percentage of Calories from Fat 6% 
Cholesterol 42 milligrams 
Sodium 158 milligrams 
Dietary Fiber 4 grams

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