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Layered Fish Stew

In this slightly different stew, the fish is layered on top of vegetables and cooked by steam. Our cooking times are based on 3/4-inch-thick fillets. If your fillets are thinner or thicker, adjust the cooking time accordingly.

Type: Fish, Low Fat
Courses: Soup
Serves: 4 people

Recipe Ingredients

3 cups 711mlCubed potatoes
2   Carrots - sliced
1   Onion - finely chopped (large)
1   Tomato - chopped (large)
2 cups 292g / 10ozSmall cauliflower florets
1/3 cup 48g / 1.7ozChopped fresh parsley
1 teaspoon 5mlDried thyme
1 teaspoon 5mlDried basil
2   Garlic cloves - minced
3/4 teaspoon 3.8mlSalt - (optional)
1/4 teaspoon 1.3mlFreshly-ground black pepper
3/4 cup 177mlDefatted chicken broth
1 lb 454g / 16ozSkinless turbot or haddock fillets - (abt 3/4" thick)
2 teaspoons 10mlLemon juice
2 teaspoons 10mlOlive oil

Recipe Instructions

Coat a Dutch oven or large saucepan with no-stick spray. Layer in the potatoes, carrots, onions, tomatoes and cauliflower, using all of each. Sprinkle with the parsley, thyme, basil, garlic, salt (if using) and pepper.

Pour the broth over the vegetables. Bring to a boil over high heat, then reduce the heat to medium. Cover and simmer for 12 minutes. Place the fish on top of the vegetables in a single layer. Drizzle with the lemon juice and olive oil.

Cover and simmer for 12 minutes. Uncover and continue cooking for 12 minutes more, or until the potatoes are tender and the fish flakes easily.

To serve, transfer the fish to a shallow serving platter. Arrange the vegetables around the fish and pour the liquid over all.

This recipe yields 4 servings.

Nutritional Information Per Serving: Calories: 285; Fat: 6.4 grams (20% of calories); Cholesterol: 55 milligrams; Sodium: 273 milligrams; Fiber (grams) 6.6.

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