Fast Fish Stew

Fast Fish Stew OTG Style
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This fast, tasty, and healthy, fish stew is a delicious and light meal for people on the go. Make a pot of this recipe on Sunday evening and you will have a lunch meal you will be looking forward to for the whole work week. The nutritional facts for this meal says it all, 226 calories, 34.8 grams of protein, 124 mg of sodium, and 3.3 grams of fiber per serving. This recipes provides 22% calories from carbs, 62% calories from protein, 16% calories from fat.  Enjoy this dish with a big romaine lettuce salad with onions, carrots, and a balsamic vinaigrette for nutrient packed meal.

Fish Stew Facts

Nutrition facts per serving using halibut and kale.

Ingredients (Yield 5 servings)

  • 1.3 lbs. Fish fillet fresh or frozen.
    [halibut, flounder, cod]- taste best, [salmon]-ok.**
  • 25 oz Crushed Roma tomatoes (no added salt or oil)
  • 6 leaves of Kale or Collard Greens
  • 2 stalks celery
  • 1/2 yellow or Vidalia onion
  • 2 cloves of garlic

Instructions

  1. Clean and chop produce into bite sized pieces, lightly season as desired.
  2. Cut fish into 1 inch cubes, lightly season as desired.
  3. Heat a pot on high with 1-2 tbsp of water and bring water to a sizzle.
  4. Add onion and garlic to pan and water sauté for 3 minutes adding 1 tbsp of water during cooking as needed to prevent sticking.
  5. Add celery and continue water saute for additional 2 mins.
  6. Add greens and continue water saute for additional 2 mins.(do not wilt greens).
  7. Remove vegetables from pot with slotted spoon.
  8. Water sauté fish cubes in remaining liquid for 4-5 mins. partially cooking fish on each side.
  9. Add crushed tomatoes and sautéed vegetables to pot, combine with fish.
  10. Bring pot to boil, then reduce heat and simmer 30 minutes.

Off The Grid Health Recommends

  • Eating wild caught, low mercury fish (salmon, flounder, tilapia)
  • Using organic or Clean 15 produce where ever possible.
  • Avoiding oil in your cooking by using water sauté techniques.
  • Learning more about mercury in fish.

** Salmon, flounder, and tilapia are much lower in mercury than halibut and cod. See link above.


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