Recipe courtesy of Susan Guillory
Makes 4 cups
Serve this fish stew over brown rice.
- ¼ cup olive oil
- 1 onion, finely chopped
- ½ sweet green pepper, finely chopped
- 1 stalk celery, finely chopped
- ¼ cup chopped parsley
- 2 cloves garlic, crushed
- 1 16-ounce can tomato puree
- ½ to 1 cup water or fish stock
- 2 bay leaves
- 1 pound non-oily white fleshed fish scraps (monkfish is nice), cut into large bite-size chunks
- Hot pepper sauce
- Cayenne pepper
Heat the oil in a large pot, and sauté the onions, sweet green peppers, celery, parsley, and garlic until wilted and cooked through, about 10 minutes.
Add the tomato puree, ½ cup water or stock, and the bay leaves. Simmer for 20 minutes, add the fish and remaining water or stock, if necessary, and cook for 15 minutes longer, or until the fish flakes when tested with a fork.
Add hot pepper sauce and cayenne to taste.
Nutritional information per 1 cup serving:
Calories: 260 ⁄ Protein: 17 g ⁄ Carbohydrate: 16 g ⁄ Fiber: 3 g ⁄ Sodium: 480 mg
Saturated fat: 2 g ⁄ Polyunsaturated fat: 2 g ⁄ Monounsaturated fat: 10 g
Trans fat: 0 g ⁄ Cholesterol: 25 mg
Susan Marie Guillory was the co-founder of Bread & Circus, a pioneering natural foods supermarket. An authentic Cajun from Louisiana, Susan studied cooking in France, Japan, and China. She was co-chair of the Harvard School of Public Health Nutrition Round Table for 5 years, and she now serves on the Round Table steering committee.
Copyright © Susan Guillory
The aim of the Harvard T.H. Chan of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.