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Spicy Fish Stew Recipe

Looking for an easy Spicy Fish Stew recipe? Learn how to make Spicy Fish Stew using healthy ingredients.


Submitted by lemntwist

Makes 4 servings



easy to make, low fat, high protein, and tasty!

Recipe Ingredients for Spicy Fish Stew

1 lb roughy, orange
28 oz tomatoes
400 g corn, canned
1 yellow squash
1 yellow onion
1 tspn olive oil

Recipe Directions for Spicy Fish Stew

  1. brown the onion in olive oil

  2. add tomatoes (best if they are the stewed, diced kind), squash or zuchinni, and corn

  3. simmer for 10-15 minutes

  4. chop fish ( can use cod or haddock too) into small chunks and add to stew

  5. cook another 6-10 minutes, until fish is flaky

  6. I like to add spicy seasonings too, but will taste flavorful without.

Categories

Fish, Seafood, Main Dish, Soup, Italian, Simmer, Slow Cook

Nutrition Facts
Serving Size 489.5g
Amount Per Serving
Calories
264
Calories from Fat
31
% Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
29mg
10%
Sodium
774mg
32%
Potassium
875mg
25%
Total Carbohydrates
36.0g
12%
Dietary Fiber
6.7g
27%
Sugars
14.6g
Protein
27.0g
Vitamin A 24% Vitamin C 52%
Calcium 9% Iron 8%
* 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
95% confidence
A
  Good points
  • Very low in saturated fat
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  • High in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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