Directions:
- In a large saucepan heat olive oil. Add onion and cook until tender, adding water if onions
- Begin to stick. Saute garlic for 10 seconds, then add tomatoes, 3 cups liquid of choice, thyme, 1 teaspoon salt, squash and corn. Cover and bring to a simmer and cook for 15 minutes or until squash and corn are tender.
- Add fish, cover and simmer for 5 minutes or until just opaque; season well with salt and pepper and garnish with parsley.
- ESPECIALLY GOOD FOR KIDS: If your kids won't eat fish, then make stew through step 1, divide it into two pots and to 1 pot add 12 ounces diced boneless chicken to the other 12 ounces diced fish for the adults; garnish adults portion with crushed red pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 349.28 Kcal (1462 kJ) | ||
| Calories from fat | 98.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.93g | 17% | |
|---|---|---|---|
| Cholesterol | 42.52mg | 14% | |
| Sodium | 641.58mg | 27% | |
| Potassium | 1937.94mg | 41% | |
| Total Carbs | 36.92g | 12% | |
| Sugars | 8.47g | 34% | |
| Dietary Fiber | 7.56g | 30% | |
| Protein | 29.38g | 59% | |
| Vitamin C | 60.4mg | 101% | |
| Iron | 2.8mg | 15% | |
| Calcium | 129.2mg | 13% | |
| Amount Per 100 g | |||
| Calories | 43.44 Kcal (182 kJ) | ||
| Calories from fat | 12.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.36g | 17% | |
|---|---|---|---|
| Cholesterol | 5.29mg | 14% | |
| Sodium | 79.8mg | 27% | |
| Potassium | 241.03mg | 41% | |
| Total Carbs | 4.59g | 12% | |
| Sugars | 1.05g | 34% | |
| Dietary Fiber | 0.94g | 30% | |
| Protein | 3.65g | 59% | |
| Vitamin C | 7.5mg | 101% | |
| Iron | 0.3mg | 15% | |
| Calcium | 16.1mg | 13% | |
* 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.
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