Spiced Fish and Vegetable Hot Pot
|Vegetable broth||2 1⁄2 Cup (40 tbs)|
|Garlic||2 Clove (10 gm), minced|
|Ground cumin||1 1⁄4 Teaspoon|
|Ground ginger||3⁄4 Teaspoon|
|Freshly ground black pepper||1⁄4 Teaspoon|
|Butternut squash||1 Small, peeled, seeded and chopped|
|Small cauliflowerets||2 Cup (32 tbs)|
|Carrots||2 Large, sliced|
|Chickpeas/Scrod / halibut / sole fillets||1 Can (10 oz), rinsed and drained|
|Skinless cod fillets||12 Ounce, cut into 2 inch pieces|
|Chopped fresh cilantro||1⁄4 Cup (4 tbs)|
In a Dutch oven, combine the broth, garlic, cumin, ginger, salt, and pepper.
Bring to a boil over high heat.
Reduce the heat to low, cover, and simmer for 5 minutes to blend the flavors.
Stir in the squash, cauliflower, scallions, carrots, and chickpeas.
Raise the heat and bring to a boil.
Reduce the heat to low, cover, and simmer for 15 minutes, or until the vegetables are tender.
Add the fish to the pot.
Cover and cook, stirring gently once or twice, for 2 to 3 minutes, or until the fish just flakes.
Stir in the cilantro.
Calories 317 Calories from Fat 31
% Daily Value*
Total Fat 4 g5.6%
Saturated Fat 0.43 g2.2%
Trans Fat 0 g
Cholesterol 24.4 mg8.1%
Sodium 434.5 mg18.1%
Total Carbohydrates 53 g17.6%
Dietary Fiber 13.6 g54.3%
Sugars 10.4 g
Protein 22 g43.7%
Vitamin A 405.3% Vitamin C 87%
Calcium 15.8% Iron 27.2%
*Based on a 2000 Calorie diet