Thursday, March 4, 2010

Puerto Rican Fish Stew

  • 1 tbsp minced onion
  • 2 tbsp garlic powder
  • 4 tilapia fillets (or other flaky fish, such as haddock or flounder) cut into 1 1/2-inch pieces (mine was about 13.5 oz fish)
  • 1 14-ounce can diced tomatoes
  • 1 tbsp chopped jalapeno pepper
  • 2 TBSP cilantro
  • 2 tablespoons sliced pimento-stuffed green olives
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 cup water, as needed (I only used 1/4 cup)
  • *1 small avocado, chopped (optional)

  1. Add fish, tomatoes and their juices, pepper, cilantro, olives, garlic powder, minced onion, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry.
  2. Cover and simmer for 20 minutes. Remove from the heat. Serve warm, garnished with avocado (if using).
4 servings

(soup only)
Calories 110
Fat 1.5g
Sat Fat .5g
Monosaturated fat .5g
Cholesterol 46mg
Sodium 687mg
Potassium 3.5mg
Carbs 4g
Protein 19g

Add about 45 calories to the recipe if you top it with 28g avocado (1/3 small), as pictured above.

No comments:

Post a Comment