One-Pot Wonders

Southern Fish Stew

June 24, 2013
Photo by The Well-Fed Heart
Author Notes

Put some South in your mouth! Healthier than jambalaya and easier and more economical than bouillabaisse, this one-dish stew features convenient frozen veggies and protein-rich firm fish. And, it’s loaded with nutrients like Vitamin C and magnesium, which help control blood pressure, and lycopene, which may help prevent prostate cancer. —Susan E. Levy

  • Serves 4
  • 1 medium onion, sliced into thin strips
  • 1 cup lima beans, canned or frozen
  • ½ cups chicken or vegetable broth, low sodium
  • 2 cups fresh or frozen okra
  • 1 14.5 ounces can tomatoes with juice, diced or cut, stewed or with spices
  • 1 teaspoon basil, oregano, thyme
  • 1 pinch cayenne (optional for a little zing)
  • ¾ pounds firm fish cut into edible chunks (snapper or cod are excellent)
In This Recipe
  1. Spray nonstick pan with olive oil and sauté the onion over medium heat for a few minutes until wilted, but not brown.
  2. Stir in lima beans and chicken broth. Simmer covered for 5 minutes.
  3. Serve in bowls by itself or over a ½ cup serving of rice or polenta. Garnish with sliced black olives and chopped cilantro.
  4. Per serving: 187 calories, 21 gm protein, 24 gm carbohydrate,1 gm fat, 0 gm sat, 0 gm mono, 31 mg cholesterol, 5 gm fiber, 320 mg sodium
  5. THE SEASONED COOK You can substitute green bean, zucchini, kale, spinach or shredded cabbage for okra or lima beans. Keep it simple. Also, keep frozen or canned vegetables on hand to create this perfect simple supper if you are low on fresh ones. For an even more down home flavor, use smoked paprika.

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