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Tangy Fisherman's Stew
Zutaten für 1 Portionen Menge anpassen
die Zutaten:
1 Esslöffelolive oil
4 grossGarlic cloves thinly sliced
1 kleingreen pepper diced
2 TasseCanned crushed tomatoes
2 Tassewater
2 mittelPotatoes (one pound), peeled and cut in 2-inch chunks
1/2 TeelöffelCumin (more to taste)
1/2 Tasseparsley fresh, chopped
1/4 TeelöffelHot pepper flakes (more to taste)
1 x ca. 450 gFirm fish (tuna, swordfish, snapper, grouper, sea bass) cut in 2 inch pieces
 Salt and black Pepper to taste
die Zubereitung:

And here is a recipe for Tangy Fisherman's Stew that I found in Usa Today week-end in an article called Ten Ways to A Healthy Heart. I made it for my husband and I and it's really very good. I used red snapper.

Saute garlic & peppers in oil til tender. Add tomatoes, water, potatoes, cumin, parsley, and hot pepper, and bring to a boil. Simmer 20 minutes or til potatoes are tender. To slightly thicken stew, use back of a spoon to mash some potatoes against the side of the pan. Add fish and simmer ten minutes or until fish is done. Serve with warm Italian or French bread. Serves four.

Per 2 cup serving: 297 calories, 30 gm. Protein, 23 gms. Carbohydrates, 3 gms. Fiber, 9.4 gms. Fat (2 gms. Saturated, 4gms. Monounsaturated, 2.4 gms. Polyunsaturated), 249 mgs. Sodium, 53 mg. Vitamin C, 11mcg. Vitamin B-12.

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