Jen's Vegetable and Fish Stew Recipe

Looking for an easy Jen's vegetable and fish stew recipe? Learn how to make Jen's vegetable and fish stew using healthy ingredients.


Submitted by jennifersilver

Makes 6 servings



Delicious blend of fresh veggies and fish... yummy.

Recipe Ingredients for Jen's vegetable and fish stew

6 cups water or preferably vegetable stock
12 ounces tilapia fillets
8 ounces shrimp
1 cup zucchini, shredded - apx. 1 small
1 1/2 cups carrot, chopped
1 cup celery chopped
1 cup onion chopped
4 ounces tomato paste
4 ounces sun dried tomatoes, chopped
1 tablespoon fresh marjoram
1/2 teaspoon salt
0.33 cup pearl barley
1/4 teaspoon black pepper, to taste
1 tablespoon extra virgin olive oil

Recipe Directions for Jen's vegetable and fish stew

  1. Saute onion in olive oil and add marjoram when beginning to brown cook for about a minute.

  2. Add vegetable stock, carrot, celery, tomato paste and sundried tomatoes. Simmer for about a half hour. Add barley slat and pepper... and I also add about a teaspoon of an old bay like seasoning here... sometimes more!

  3. Add barley, cook until barley is soft.

  4. Add shredded zucchini, tilapia and shrimp. Cook until shrimp is pink and fish is tender but not crumbling.

Categories

Main Dish

Nutrition Facts
Serving Size 468.9g
Amount Per Serving
Calories
225
Calories from Fat
56
% Daily Value*
Total Fat
6.2g
10%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
102mg
34%
Sodium
413mg
17%
Potassium
812mg
23%
Total Carbohydrates
22.4g
7%
Dietary Fiber
5.3g
21%
Sugars
5.2g
Protein
22.2g
Vitamin A 107% Vitamin C 52%
Calcium 7% Iron 17%
* 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
A
  Good points
  • High in potassium
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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