|Whiting||2 Pound, cleaned and skinned (Fresh Or Frozen)|
|Water||2 Cup (32 tbs)|
|Snipped parsley||1⁄3 Cup (5.33 tbs)|
|Garlic||4 Clove (20 gm), halved|
|Onion||1 Medium, sliced|
|Sliced celery||1⁄2 Cup (8 tbs)|
|Olive oil||2 Tablespoon|
|Potatoes||2 Medium, pared and sliced|
|Carrots||1 Cup (16 tbs), pared and sliced (2 Large Pieces)|
|Tomatoes||3 , peeled and cubed|
|Salt||1 1⁄4 Teaspoon|
In 12 x 7 1/2 x 2-inch baking dish cook whiting, water, parsley, garlic, and 1/2 teaspoon salt, covered, at MEDIUM HIGH (7) for 6 to 8 minutes or till fish flakes easily.
Strain stock from fish and reserve.
Carefully remove and discard bones from fish; break fish into chunks.
Cover and chill fish till just before serving.
In 3-quart casserole, cook onion and celery in oil at HIGH for 4 minutes or till tender, stirring once.
Add potatoes and carrots.
Cook, covered, at HIGH for 3 minutes, stirring once.
Stir in tomatoes, 1 1/4 teaspoons salt, and pepper.
Add reserved fish stock.
Cook, covered, at HIGH for 25 to 30 minutes or till vegetables are tender.
Cook, covered, at HIGH for 3 to 4 minutes or till heated through.
Serving size: Complete recipe
Calories 1950 Calories from Fat 569
% Daily Value*
Total Fat 64 g98.3%
Saturated Fat 9.9 g49.3%
Trans Fat 0 g
Cholesterol 746.7 mg248.9%
Sodium 4609 mg192%
Total Carbohydrates 119 g39.7%
Dietary Fiber 20.9 g83.5%
Sugars 28.6 g
Protein 218 g436.8%
Vitamin A 511.6% Vitamin C 265.4%
Calcium 24.4% Iron 32.2%
*Based on a 2000 Calorie diet