Basa Stew (1srv=1cup)
- Number of Servings: 8
Ingredients
1 tbsp olive oil1 medium onion, finely chopped 118g today1 can (798mL / 28 oz / 3.4cup) diced tomatoes1/4 tsp white pepper (did 1/2 tsp this time; too much)1 cup low sodium vegetable broth (used 1 cup PC Blue chicken broth)1 cup water1/3 cup (40g) ground almonds (60g today)400g haddock fillets, cut into 1 inch cubes (used 550g basa)2 cups loosely chopped baby bok choy (used 155g kale, stems removed, coarsely chopped - a big bowl full)3 cubes (1 tbsp) frozen cubed basil (optional) - 2 tbsp dry each3 cubes (1 tbsp) frozen cubed parsley (optional) - 2 tbsp dry each
Place a dutch oven / large pot over moderate heat (~5); add oil. (trying the dutch oven today)
Add chopped onion and saute, stirring for 2-3 minutes. Don't let the onions brown.
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 (~6). Cook for 3 minutes.
Add broth, water and almonds; stir to combine.
Add haddock and cook until fish becomes opaque, approx. 4-5 minutes.
Add bok choy and simmer to wilt; 2 minutes.
If using herbs, add just before serving.
Add Tabasco sauce for a nice touch of flavour.
Serving Size: Recipe measured out to about 8 scoops / 8 cups.
Number of Servings: 8
Recipe submitted by SparkPeople user RYLATORR.
Add chopped onion and saute, stirring for 2-3 minutes. Don't let the onions brown.
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 (~6). Cook for 3 minutes.
Add broth, water and almonds; stir to combine.
Add haddock and cook until fish becomes opaque, approx. 4-5 minutes.
Add bok choy and simmer to wilt; 2 minutes.
If using herbs, add just before serving.
Add Tabasco sauce for a nice touch of flavour.
Serving Size: Recipe measured out to about 8 scoops / 8 cups.
Number of Servings: 8
Recipe submitted by SparkPeople user RYLATORR.
Nutritional Info Amount Per Serving
- Calories: 153.5
- Total Fat: 7.7 g
- Cholesterol: 34.5 mg
- Sodium: 326.6 mg
- Total Carbs: 8.2 g
- Dietary Fiber: 2.9 g
- Protein: 13.0 g
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