Spanish Pollock Stew

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
High-Fiber
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
40 minutes

Ingredients

  • 1 tbsp. extra virgin olive oil
  • 1 medium onion, thinly sliced
  • 2 garlic cloves, minced
  • 1/2 cup pitted, sliced Spanish olives
  • 3 Roma (plum) tomatoes, sliced
  • 1 (15-oz.) can tomato sauce
  • 1 tsp. paprika
  • 1/4 tsp. cayenne
  • 1 tsp. dried thyme
  • 1/2 cup chicken broth
  • 1 cup giardiniera (marinated vegetable salad) (optional)
  • 4 (4- to 5-oz.) pollock or cod fillets

Directions

Prep Time
15 minutes
Cook Time
25 minutes
Ready in
40 minutes
  1. In a large sauté pan heat oil over medium heat. Add onion; cook and stir until softened. Add garlic; cook 1 minute. Stir in olives, tomatoes, tomato sauce, paprika, cayenne, thyme, broth, and (if desired) giardiniera; bring to boiling. Reduce heat to low.
  2. Season both sides of fillets with salt and pepper to taste. Place fillets in sauce. Cook, covered, 10 minutes or until fish flakes easily with a fork. Transfer to a platter, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 224, Calories Fat 62, Total Fat 6g, Saturated Fat 0g, Cholesterol 94mg, Sodium 894mg, Carbohydrate 14g, Protein 26g
Serving Size1
Calories224
Calories Fat62
Calories (fat) extra27
Total Fat6g
Total Fat (extra)11
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol94mg
Cholesterol (extra)32
Sodium894mg
Sodium (extra)37
Potassium599mg
Carbohydrate14g
Carbohydrate (extra)5
Fiber3g
Fiber (extra)13
Sugars5g
Protein26g
Omega30g
Vitamin A1247IU
Vitamin A (extra)25
Vitamin C18mg
Vitamin C (extra)31
Iron1mg
Iron (extra)8