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.
- Nutritional Information Per Serving: Calories 250; Total fat 12g; Saturated fat 2g; Cholesterol 50mg; Sodium 480mg; Carbohydrate 17g; Fiber 4g; Protein 18g; Vitamin A 10%DV*; Vitamin C 50%DV; Calcium 6%DV; Iron 10%DV
- * Daily Value
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 237.47 Kcal (994 kJ) | ||
| Calories from fat | 130.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.53g | 22% | |
|---|---|---|---|
| Cholesterol | 53.66mg | 18% | |
| Sodium | 438.71mg | 18% | |
| Potassium | 364.37mg | 8% | |
| Total Carbs | 11.13g | 4% | |
| Sugars | 2g | 8% | |
| Dietary Fiber | 1.92g | 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 | 154.96 Kcal (649 kJ) | ||
| Calories from fat | 85.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.48g | 22% | |
|---|---|---|---|
| Cholesterol | 35.02mg | 18% | |
| Sodium | 286.27mg | 18% | |
| Potassium | 237.76mg | 8% | |
| Total Carbs | 7.26g | 4% | |
| Sugars | 1.31g | 8% | |
| Dietary Fiber | 1.25g | 8% | |
| Protein | 9.39g | 29% | |
| Vitamin C | 15.7mg | 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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