Halibut Stew - Chef Meg's MINUS ALMONDS
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 T olive oil1 medium onion, finely chopped1 can (14.5 oz) petite diced tomatoes(or 6 roma tomatoes, skins and seeds removed, then chopped)pinch white pepper2 cups low sodium vegetable broth1/2 cup white wine (optional)12 oz halibut fillets, cut into 1 inch cubes2 cups loosely chopped bok choy (or shredded fresh spinach)2 T fresh chopped basil (optional)1/4 cup fresh chopped parsley (optional)
Place a large saute pan over moderate heat; add oil. Add chopped onions and saute, stirring for 2-3 minutes. Don't let the onions brown. If using wine, add it to the pan, and, with a wooden spoon, scrape the bottom of the pan to loosen any onion that might have stuck. Add tomatoes and pepper; bring to a simmer. Cook for 3 minutes. Add stock and almonds; stir to combine. Add bok choy and simmer to wilt; 2 minutes. Add halibut and cook until fish becomes opaque, approx. 4-5 minutes.
If using herbs, add just before serving.
Recipe makes 6 servings with 2-3 ounces of halibut per serving. Addition of wine will add less than 10 calories per serving.
Serve this over brown rice (calories not included).
Serving Size: Makes 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user ALICIABH.
If using herbs, add just before serving.
Recipe makes 6 servings with 2-3 ounces of halibut per serving. Addition of wine will add less than 10 calories per serving.
Serve this over brown rice (calories not included).
Serving Size: Makes 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user ALICIABH.
Nutritional Info Amount Per Serving
- Calories: 147.2
- Total Fat: 4.0 g
- Cholesterol: 23.2 mg
- Sodium: 397.5 mg
- Total Carbs: 8.5 g
- Dietary Fiber: 1.6 g
- Protein: 16.6 g
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