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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 163.7
  • Total Fat: 1.9 g
  • Cholesterol: 41.3 mg
  • Sodium: 1,536.2 mg
  • Total Carbs: 17.5 g
  • Dietary Fiber: 0.7 g
  • Protein: 17.7 g

View full nutritional breakdown of Chile Spiced Tilipia and Coucous Stew calories by ingredient
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Chile Spiced Tilipia and Coucous Stew

Submitted by: MLEBLANC


Number of Servings: 4

Ingredients

    1 serving cooking spray (5 one-second sprays per serving)
    1 small onion(s), chopped
    1/4 cup sweet red pepper(s), chopped
    1/4 tsp cayenne Pepper
    1 tspHot Pepper Sauce or Habernero Pepper Sauce
    1/2 pound tilapia fillet, cut into bite-size pieces
    14 oz. Canned Diced Tomatoes
    1/4 tsp dried thyme, crushed
    1/2 tsp table salt
    1/4 tsp black pepper
    2 cup fish bouillon
    1/2 cup cooked couscous, pearl-variety
    1 tsp fresh lemon juice


Directions

Coat a medium nonstick pot with cooking spray. Add red pepper, cayenne pepper and hot pepper sauces ; sauté, stirring frequently, for 3 minutes. Add fish and cook 1 minute.

Add tomatoes, thyme, salt, pepper and broth. Simmer until fish is cooked through, about 5 minutes.

Stir in couscousand lemon juice; heat through. Yields about 1 1/4 cup per serving.

Freezing and thawing instructions: Prepare stew recipe and place cooled product in a freezer-safe container, cover tightly and freeze. When ready to eat, thaw in the refrigerator and then reheat in covered saucepan over medium heat, about 5 minutes, or in microwave on medium power until hot. Or, remove frozen stew from container and place in a saucepan. Cover and heat over medium heat, breaking up stew with a spoon as it softens, about 15 minutes.


Number of Servings: 4

Recipe submitted by SparkPeople user MLEBLANC.






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