Mediterranean Fish Stew
- 1 Tbsp olive oil
- ½ cup onion, finely chopped
- 2 cloves garlic, minced
- 2 cups cut green beans
- ⅓ cup carrots, thinly sliced carrot
- 28 oz no-sodium chicken broth (OR no-sodium turkey broth)
- 1 (15-ounce) can low-sodium cannelloni beans or other white beans, rinsed and drained
- 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
- 1 cup uncooked medium seashell pasta
- 2 Tbsp finely chopped fresh basil OR 2 tsp dried basil
- 1 tsp finely chopped fresh oregano OR ¼ tsp dried oregano.
- 2 tablespoons no-salt-added tomato paste
- ¼ tsp freshly ground black pepper
- ¾ pound skinless halibut or cod fillets, cut into 1-inch pieces
- Optional: If you prefer that your green beans and carrots are completely cooked, combine the green beans with 2 Tbsp water and microwave on high for 3 minutes. Stir in the carrots and microwave on high for 3 minutes.
- In a large pan, heat the oil over medium-high heat. Add onion and garlic and sauté 5 minutes or until the onion is tender. Add green beans, carrots, broth, beans, and tomatoes. Bring to a boil.
- Add pasta. Cover, reduce heat, and simmer 12 minutes or until pasta is tender.
- Stir in basil, oregano, tomato paste, and black pepper. Gently stir in fish. Cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Serving size: 1 cup. Sodium: 25 mg.
Recipe by The Low Sodium Spot at https://waltonspot.com/lowsodium/recipes/seafood/mediterranean-fish-stew/
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