Italian Vegetable and Fish "Stew" Recipe

Looking for an easy Italian vegetable and fish "stew" recipe? Learn how to make Italian vegetable and fish "stew" using healthy ingredients.


Submitted by biglet79

Makes 1 serving



quick and easy hearty 1 pan and 1 dish meal

Recipe Ingredients for Italian vegetable and fish "stew"

8 oz tilapia fillets
1 cup tomatoes
1/2 cup broccoli
1/2 cup red pepper
1/2 cup sweet onion
1/4 cup carrots
1/4 cup white wine
1 tsp flavored olive oil
1 tsp garlic
1 tsp basil
1/2 tsp rosemary
1 tsp oregano
1/4 tsp pepper
1 tsp garlic powder
1/8 tsp capers

Recipe Directions for Italian vegetable and fish "stew"

  1. chop vegetables and set aside

  2. add olive oil to non stick pan and chopped garlic

  3. saute broccoli, carrots then add tomatoes, onions and red peppers (soft veggies after 1/2 cooking the harder ones)

  4. press out to sides and place fish in center of pan cook through add seasonings and wine to simmer for 3 -5 additional minutes

  5. can serve with reduced fat parmesan cheese on side and hearty greens with sliced almonds

Categories

Main Dish

Nutrition Facts
Serving Size 623.8g
Amount Per Serving
Calories
389
Calories from Fat
68
% Daily Value*
Total Fat
7.6g
12%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
111mg
37%
Sodium
142mg
6%
Potassium
902mg
26%
Total Carbohydrates
25.8g
9%
Dietary Fiber
7.1g
28%
Sugars
11.6g
Protein
47.4g
Vitamin A 154% Vitamin C 209%
Calcium 11% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in sodium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
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