Fish Stew (Michele Urvater) Recipe

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Fish Stew (Michele Urvater)
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Ingredients:

Directions:

  1. In a large saucepan heat olive oil. Add onion and cook until tender, adding water if onions
  2. 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.
  3. Add fish, cover and simmer for 5 minutes or until just opaque; season well with salt and pepper and garnish with parsley.
  4. 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.
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Nutrition Facts

Per ServingPer 100 g
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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.1
    Points
  • 9
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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