Curried Fish Stew, Indian Style

Recipe Ingredients

		Vegetable cooking spray - as needed
4		Scallions, white part and 1" green - thinly sliced
3		Garlic cloves - minced (large)
2 teaspoons	10ml	Minced fresh ginger
1 1/2 tablespoons	22ml	Indian curry powder - depending on
		Your tolerance for heat
2 cups	474ml	Bottled clam juice
2		Baking potatoes - (20 oz total) - peeled, cubed
3		Carrots - (6 oz total) - peeled, sliced
2		Zucchini - (4 oz total) - diced (small)
1/2 teaspoon	2.5ml	Grated lime zest
1/2 teaspoon	2.5ml	Ground cinnamon
1/8 teaspoon	0.6ml	Ground cloves
2 lbs	908g / 32oz	Boneless skinless firm white fish - cubed
		= (such as monkfish, halibut,
		Grouper, or red snapper)
1 1/2 teaspoons	7.5ml	Fresh lime juice
3 tablespoons	45ml	Fresh cilantro - with extra for
		Garnish
1 tablespoon	15ml	Unsweetened flaked coconut - (optional)
		= (available in health food stores)

Recipe Instructions

Lightly spray a nonstick covered pot with cooking spray. Add the scallions, garlic, and ginger. Stir and cook over medium heat for 2 minutes. Add the curry and stir for 1 minute.

Add the clam broth, stirring to incorporate. Stir in the potatoes, carrot, zucchini, lime zest, cinnamon, and cloves. Partially cover and simmer for 20 minutes until the potatoes and vegetables are cooked.

Add the cubed fish, lime juice, and cilantro; simmer, stirring occasionally, until the fish is cooked through, about 10 minutes.

To serve, place the stew in a serving dish. Garnish with the coconut and extra cilantro. Serve at once.

This recipe yields 6 servings.

Exchanges Per Serving: 4 Very Lean Meat, 1 Carbohydrate (1 Bread/Starch), 1 Vegetable.

Nutrition Facts: 248 calories (14% calories from fat), 34 g protein, 4 g total fat (1.0 g saturated fat), 18 g carbohydrate, 3 g dietary fiber, 48 mg cholesterol, 646 mg sodium*.

* This dish is high in sodium and not appropriate for low-sodium diets except for occasional use.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

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