Mediterranean Fish Stew
|Olive oil||2 Tablespoon|
|Leek||1 , thinly sliced (About 3/4 Cup Sliced Leek)|
|Chopped green pepper||1⁄2 Cup (8 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Dried basil leaves||1⁄4 Teaspoon|
|Fennel seed||1⁄8 Teaspoon, crushed|
|Water||1 1⁄2 Cup (24 tbs)|
|Tomato juice||1 1⁄2 Cup (24 tbs)|
|Sliced zucchini||1⁄2 Cup (8 tbs) (Sliced 1/4 Inch Thick)|
|Instant vegetable bouillon granules||1 Teaspoon|
|Cod fillets||1 Pound, cut into 1 inch pieces (About 1/4 Inch Thick Fillets, Cut Into 1-Inch Pieces)|
In 2-quart casserole, combine oil, leek, green pepper, garlic, basil, turmeric and fennel.
Microwave at High for 4 to 6 minutes, or until vegetables are tender, stirring once.
Stir in remaining ingredients, except cod.
Microwave at High for 10 to 15 minutes, or until zucchini is tender-crisp, stirring once.
Remove orange slices and bay leaf.
Gently stir in cod.
Microwave at High for 3 to 4 minutes, or until fish flakes easily with fork, stirring after half the cooking time.
Serving size: Complete recipe
Calories 943 Calories from Fat 308
% Daily Value*
Total Fat 34 g52.9%
Saturated Fat 5 g24.9%
Trans Fat 0 g
Cholesterol 195.1 mg65%
Sodium 2184.5 mg91%
Total Carbohydrates 72 g23.9%
Dietary Fiber 7.9 g31.6%
Sugars 37.7 g
Protein 88 g176.7%
Vitamin A 107.1% Vitamin C 266.8%
Calcium 28.5% Iron 51.9%
*Based on a 2000 Calorie diet