FISH STEW LOW SODIUM
This is a low sodium dish, taste great over rice or served with a crusty bread.
Provided by Bonnie Serrapica
Categories Fish Soups
Time 35m
Number Of Ingredients 7
Steps:
- 1. Heat oil in large skillet Add garlic , onion and cook until soft Add celery, pepper flakes, and tomatoes:bring to boil Reduce heat, simmer 10 minutes Add fish cook another 10 minutes or until fish is cooked.
- 2. Makes about 3 servings
FISH STEW
Steps:
- Cut the fish fillets into 3-inch pieces. Season with 1 tablespoon of the rub. Set aside in the refrigerator. Make a roux by combining the oil and flour in a large cast-iron or enameled cast-iron Dutch oven over medium heat. Stir slowly with a wire whisk or wooden spoon for about 15 to 20 minutes, or until the roux becomes dark brown, the color of chocolate. Add the celery, onions, bell peppers, and chilies. Cook, stirring often, for 6 to 7 minutes. Add the bay leaves and garlic and cook for about 2 minutes. Add the tomatoes, water, and the remaining 1 teaspoon rub. Reduce the heat to medium-low and cook, uncovered, for about 1 hour, or until a thin oil film appears on the surface. Stir occasionally to prevent the mixture from sticking. Increase the heat to medium, add the broth, salt, and cayenne and cook for about 15 minutes. Lay the fish in the mixture and cook for 10 to 15 minutes, or until the fish flakes easily with a fork. During the last 5 minutes of cooking time, add the green onions and parsley. Remove the bay leaves. Serve hot.
FISH STEW
This Basque seafood stew features bay scallops, red snapper, and clams in their shells; tomato wedges, tiny Spanish olives, and a garnish of chopped fresh parsley round out the flavors.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Number Of Ingredients 16
Steps:
- In a large saucepan, heat olive oil over medium-high heat. Add onion; saute, stirring frequently, until it is lightly golden, 2 to 3 minutes.
- Add olives, garlic, jalapeno, lime juice, oregano, and orange zest; cook 1 minute. Add wine; continue cooking until it is reduced by half, 1 1/2 to 2 minutes.
- Add tomato, clam juice, the water, and chicken broth; bring to a boil. Reduce heat to medium, and add seafood. Cover, and simmer until snapper and scallops are opaque and clams have opened, about 12 minutes. (Discard any clams that do not open.) Serve hot, ladled into soup bowls. Garnish with parsley.
Nutrition Facts : Calories 240 g, Cholesterol 44 g, Fat 8 g, Fiber 1 g, Protein 24 g, Sodium 987 g
SLOW-COOKED FISH STEW
I love fish and chowder, so this stew is a favorite of mine. It's made without cream or whole milk for a healthier touch. To add richness and extra flavor, top servings with a little grated cheddar.-Jane McMillan, Dania Beach, Florida
Provided by Taste of Home
Time 6h55m
Yield 8 servings (3 quarts).
Number Of Ingredients 18
Steps:
- In a 5-qt. slow cooker, combine the first 15 ingredients. Cook, covered, on low 6-8 hours or until potatoes are tender., Remove bay leaf. Stir in cod, tomatoes and milk; cook, covered, 30-35 minutes longer or until fish just begins to flake easily with a fork.
Nutrition Facts : Calories 186 calories, Fat 2g fat (0 saturated fat), Cholesterol 20mg cholesterol, Sodium 488mg sodium, Carbohydrate 29g carbohydrate (9g sugars, Fiber 5g fiber), Protein 14g protein. Diabetic Exchanges
LOW-FAT MEDITERRANEAN FISH STEW
Here is a low-fat version of a Mediterranean Fish Stew, Its full of flavor. I hope you enjoy this recipe as my family does. Let me know how you like it by rating it.
Provided by Johnney
Categories Stew
Time 1h20m
Yield 8 serving(s)
Number Of Ingredients 12
Steps:
- Cut white fish into 1 inch pieces and set aside.
- In large nonstick skillet, heat broth over high heat.
- Add onion, garlic and dried tomatoes; reduce heat to low.
- Saute for 5 minutes, stirring occasionally.
- Add lemon juice, red pepper and plum tomatoes; saute.
- 2 minutes, stirring occasionally.
- Return to high heat.
- Add clam juice and wine, heat to boiling.
- Reduce heat to low.
- Simmer 10 minutes, stirring occasionally.
- Add fish, shrimp, and scallops; stir to mix.
- Cover; simmer 5 minutes or until seafood is cooked through.
- Serve with bread and fat free butter.
Nutrition Facts : Calories 130.2, Fat 1.2, SaturatedFat 0.2, Cholesterol 53.8, Sodium 261, Carbohydrate 9.3, Fiber 1.1, Sugar 4, Protein 15.2
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