This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at www.heart.org/recipes.
Serves 4; heaping 1½ cups per serving
It doesn't take long to prep and cook this comforting stew, so it's a great choice for dinner after a busy day. The stew's very mild fish flavor should appeal even to people who usually aren't seafood lovers.
2 teaspoons olive oil
1 medium rib of celery, chopped
1 medium carrot, chopped
1 small onion, chopped
1 medium garlic clove, minced
2½ cups fat-free, low-sodium chicken broth
1 14.5-ounce can no-salt-added diced tomatoes, undrained
2 tablespoons no-salt-added tomato paste
½ teaspoon dried thyme, crumbled
1/8 teaspoon salt
1/8 teaspoon pepper
1 medium zucchini, chopped
12 ounces cod or other mild white fish fillets, rinsed and patted dry, cut into 1-inch cubes
In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the celery, carrot, onion, and garlic for 5 minutes, or until soft, stirring frequently.
Stir in the broth, tomatoes with liquid, tomato paste, thyme, salt, and pepper. Bring to a boil, still on medium high. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the vegetables are very tender, with no crispness remaining.
Stir in the zucchini. Cook for 3 minutes, or until almost tender-crisp.
Stir in the fish. Cook for 2 to 3 minutes, or just until it flakes easily when tested with a fork.
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 32 mg
Sodium 201 mg
Carbohydrates 13 g
Fiber 3 g
Sugars 8 g
Protein 17 g
2 lean meat
© 2011 American Heart Association, Inc.