Mediterranean Fish Stew
Serves: 12
 
Ingredients
  • 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
Instructions
  1. 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.
  2. 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.
  3. Add pasta. Cover, reduce heat, and simmer 12 minutes or until pasta is tender.
  4. 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.
Nutrition Information
Serving size: 1 cup. Sodium: 25 mg.
Recipe by The Low Sodium Spot at https://waltonspot.com/lowsodium/recipes/seafood/mediterranean-fish-stew/