This recipe was adapted from http://www.myrecipes.com/recipe/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.
Note that sodium percentages depend on which daily reference you use. The estimated 25 mg of sodium per serving implies that one serving of this recipe provides:
– 1% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 2% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 3% 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.)
