Fish and okra stew
9 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| Vegetable cooking spray | ||
| 1 | cup | Onion; diced |
| ⅔ | cup | Carrot; diced |
| ½ | cup | Bell pepper; green, diced |
| ½ | cup | Celery; diced |
| 3 | cans | Vegetable juice cocktail; spicy hot (V8), 6 0z cans |
| ½ | cup | Water |
| 2 | mediums | Sweet potatoes; peeled and diced |
| 6 | cups | Okra; fresh, sliced |
| 1 | cup | Tomato; peeled, diced |
| 1 | pounds | Cod fillets; cut into 1 inch pieces ** |
Directions
** suggested alternates: Lingcod, Sea Bass, Snapper Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add onion and next 3 ingredients; saute until tender. Add vegetable juice cocktail, water, sweet potato, okra and tomato. Bring to a boil; cover; reduce heat and simmer 35 minutes or until potato is tender.
Add fish; stir gently. Cover and cook 10 minutes or until fish flakes easily when tested with a fork. Goes great with coleslaw and crusty French rolls.
Nutrients per serving: calories 149; protein 12.9g; carbohydrates 21.6g; fat 1.1g; cholesterol 19mg; sodium 268mg Source: Safeway's Nutrition Awareness Program from Cooking Light Magazine Submitted By DAVID KNIGHT On 05-15-95