Fine Fish Stew
Source: Spice it up! Winter 2014/2015
Ingredients
Adjust Servings:
| 2 tablespoons olive oil | |
| 1/2 cup leeks washed and chopped | |
| 2 cloves garlic minced | |
| 3/4 cup zucchini diced | |
| 1/2 cup frozen corn niblets | |
| 3 cups no salt added chicken broth | |
| 1 cup dry orzo | |
| 2 tablespoons lemon zest | |
| 2 teaspoons dry basil | |
| 1/4 teaspoon ground black pepper | |
| 400g frozen haddock defrosted | |
| 1/4 cup fresh parsley chopped |
Nutrient Analysis | |||||||||||||||||||
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PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
| Calories | 255Kcal | ||||||||||||||||||
| Protein | 24g | ||||||||||||||||||
| Carbohydrates | 21g | ||||||||||||||||||
| Fibre | 2g | ||||||||||||||||||
| Total Fat | 8g | ||||||||||||||||||
| Saturated Fat | 1.2g | ||||||||||||||||||
| Cholesterol | 57mg | ||||||||||||||||||
| Sodium | 126mg | ||||||||||||||||||
| Potassium | 540mg | ||||||||||||||||||
| Phosphorus | 302mg | ||||||||||||||||||
Fine Fish Stew:
Downloadable/printer-friendly version
Ingredients
-
2 tablespoons olive oil
-
1/2 cup leeks washed and chopped
-
2 cloves garlic minced
-
3/4 cup zucchini diced
-
1/2 cup frozen corn niblets
-
3 cups no salt added chicken broth
-
1 cup dry orzo
-
2 tablespoons lemon zest
-
2 teaspoons dry basil
-
1/4 teaspoon ground black pepper
-
400g frozen haddock defrosted
-
1/4 cup fresh parsley chopped
Preparation
|
1
Done
|
In a large skillet, heat olive oil over medium heat. Add leeks and garlic and sauté until the leeks begin to soften. Add zucchini and corn and continue to sauté. |
|
2
Done
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Once the vegetables have begun to soften, add the chicken stock and increase the heat so that the mixture comes to a boil. |
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3
Done
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Stir the dry orzo, lemon zest, basil and pepper into the boiling mixture. |
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4
Done
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Add the haddock on top and reduce the heat. Simmer the fish stew uncovered for approximately 12 to 15 minutes or until the fish and orzo are cooked completely and the majority of the liquid is absorbed. |
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5
Done
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Turn off the heat. Place the fish on dinner plates. Add the fresh parsley to the orzo mixture, divide in portions and serve immediately. |
