The fennel and turmeric provide a delicious and interesting set of flavors, making this recipe for Greek Fish Stew a nice contrast to our low sodium old-fashioned fish stew recipe.
- 4 oz orzo, or other small pasta, uncooked.
- ½ cup chopped onion
- ½ tsp minced garlic
- 1 tsp fennel seed
- 2 cups no-salt-added tomatoes
- 2 cups no-sodium chicken broth
- ½ tsp Mrs Dash Original seasoning blend
- 1 Tbsp dried parsley (or 2 Tbsp fresh parsley)
- ¼ tsp black pepper
- ¼ tsp turmeric
- 12 oz cod, tilapia, or flounder fillets, cut into bite-sized pieces
- 3 oz spinach leaves (fresh or frozen, thawed and drained)
- Cook orzo (or other pasta) according to package directions without salt. Drain and set aside.
- In a large non-stick saucepan sprayed with vegetable oil spray cook onions garlic and fennel seed until onion is tender.
- Add tomatoes, broth and spices. Reduce heat and simmer for 10 minutes.
- Add fish and spinach leaves. Simmer until fish is cooked through, 3-4 minutes.
- Serve soup in a bowl over the orzo.
Note that sodium percentages depend on which daily reference you use. The estimated 57 mg of sodium per serving implies that this recipe provides:
– 2% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 4% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 6% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
