Fine Fish Stew
Source: Spice it up! Winter 2014/2015

  • Serves 4
  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes

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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

PER SERVING:

1/4 of recipe


RENAL EXCHANGE:

3 Protein + 1 Starch + 1 Vegetable


Calories
255Kcal
Protein
24g
Carbohydrates
21g
Fibre
2g
Total Fat
8g
Saturated Fat
1.2g
Cholesterol
57mg
Sodium
126mg
Potassium
540mg
Phosphorus
302mg

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Fine Fish Stew:
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Ingredients

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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

Once the vegetables have begun to soften, add the chicken stock and increase the heat so that the mixture comes to a boil.

3
Done

Stir the dry orzo, lemon zest, basil and pepper into the boiling mixture.

4
Done

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.

5
Done

Turn off the heat. Place the fish on dinner plates. Add the fresh parsley to the orzo mixture, divide in portions and serve immediately.

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Source: Spice it up! ISSN 1918-302X Spice it up!
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