Directions:
- Heat oil in a large, heavy deep skillet or Dutch oven over medium heat. Add onion, bell pepper and celery; cook, stirring often, until tender, about 5 minutes. Add garlic and sauté for another minute.
- Stir in tomatoes, broth, okra, corn, bay leaf, thyme, salt if desired, and cayenne pepper. Bring to a boil, reduce heat, cover and simmer for 20 minutes.
- Just before serving, stir in fish and cover. Cook, stirring gently 2 or 3 times, until fish is just cooked through, about 5 minutes.
- Remove bay leaf and season with hot sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 237.41 Kcal (994 kJ) | ||
| Calories from fat | 130.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.53g | 22% | |
|---|---|---|---|
| Cholesterol | 53.66mg | 18% | |
| Sodium | 438.7mg | 18% | |
| Potassium | 364.01mg | 8% | |
| Total Carbs | 11.12g | 4% | |
| Sugars | 2g | 8% | |
| Dietary Fiber | 1.91g | 8% | |
| Protein | 14.39g | 29% | |
| Vitamin C | 24mg | 40% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 9.3mg | 52% | |
| Calcium | 52mg | 5% | |
| Amount Per 100 g | |||
| Calories | 154.94 Kcal (649 kJ) | ||
| Calories from fat | 85.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.48g | 22% | |
|---|---|---|---|
| Cholesterol | 35.02mg | 18% | |
| Sodium | 286.3mg | 18% | |
| Potassium | 237.55mg | 8% | |
| Total Carbs | 7.26g | 4% | |
| Sugars | 1.31g | 8% | |
| Dietary Fiber | 1.25g | 8% | |
| Protein | 9.39g | 29% | |
| Vitamin C | 15.6mg | 40% | |
| Vitamin A | 0.3mg | 16% | |
| Iron | 6.1mg | 52% | |
| Calcium | 33.9mg | 5% | |
* 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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