Cole Family Fish Stew Recipe

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Ingredients:

Serving

1 (28 oz) can whole tomatoes
1 (8 oz) can clam juice
1 cup green pepper, diced
1 cup red pepper, diced
1 cup celery, diced
1 cup artichoke heart (not the marinated ones ) (optional)
1 cup broccoli floret (optional)
1 cup corn (optional)
1 cup carrot, sliced (optional)
1 lb fish , cut in bite-sized pieces ( turbot , haddock, or the like)
1 bay leaf
1 tsp basil
1 tsp oregano
1 tsp dried parsley
salt and pepper , to taste

Directions:

Put whole tomatoes and clam juice in large saucepan or dutch oven.
Bring to boil, breaking up tomatoes with a potato masher or back of a large spoon.
Meanwhile saute vegetables in water until soft.
Add vegetables to tomato mixture.
Season to taste with herbs, salt and pepper.
Simmer for 20 minutes (or longer).
Add fish and simmer another 10-15 minutes or until fish is cooked.
Serve with rice or couscous.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	241.05 Kcal (1009 kJ)
Calories from fat	114.97 Kcal
		% Daily Value*
Total Fat	12.77g	20%
Sodium	345.92mg	14%
Potassium	695.64mg	15%
Total Carbs	17.21g	6%
Sugars	4.06g	16%
Dietary Fiber	7.39g	30%
Protein	15.61g	31%
Vitamin C	55.3mg	92%
Vitamin A	0.2mg	5%
Iron	1.5mg	8%
Calcium	91.8mg	9%

Amount Per 100 g
Calories	126.68 Kcal (530 kJ)
Calories from fat	60.42 Kcal
		% Daily Value*
Total Fat	6.71g	20%
Sodium	181.8mg	14%
Potassium	365.59mg	15%
Total Carbs	9.05g	6%
Sugars	2.13g	16%
Dietary Fiber	3.88g	30%
Protein	8.2g	31%
Vitamin C	29.1mg	92%
Vitamin A	0.1mg	5%
Iron	0.8mg	8%
Calcium	48.2mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.1

Points
6

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

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