Fish Creole
ingredients
1/2 cup dry white wine
2 cups diced green and red peppers
2 cups diced onions
1 cup diced celery
3 cloves garlic, minced
1 cup sliced okra
1/2 cup chopped Italian parsley, divided
2 (28-oz.) cans plum tomatoes, coarsely chopped, undrained
1 up low-fat, reduced-sodium chicken broth
2 Tbsp. tomato paste
1 tsp. celery seed
2 tsp. paprika
1 tsp. chili powder
2 bay leaves
2 lb. fresh cod, halibut, or haddock fillets, cubed
Salt to taste
preparation
1. Place wine in a large stockpot, bring to a boil, and add the peppers, onions, and celery. Sauté for 10 minutes.
2. Add the remaining ingredients, except the fish and salt, using 1/4 cup of the parsley (reserve the remaining parsley for garnish). Lower the heat and simmer for 45 minutes. Add the fish and simmer 15 minutes more. Remove the bay leaves before serving. Add salt to taste. Sprinkle with remaining parsley.
nutrition
Serving size: 1 cup
Vegetable exchanges: 3
Lean meat exchanges: 1
Amount Per Serving
Calories: 130
Calories From Fat: 10
Total Fat: 1 gram
Saturated Fat: 0.1 grams
Cholesterol: 35 milligrams
Sodium: 400 milligrams
(without added salt)
Total Carbohydrate: 13 grams
Dietary Fiber: 3 grams
Sugars: 7 grams
Protein: 17 grams
