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Ингредиенты
- 2 Tbsp. Extra virgin olive oil
- 2 med Onions ,sliced
- 2 x Garlic cloves
- 1 lrg Green pepper, cut into 1 in inch squares
- 1 sm Eggplant ,cut in 1 in cubes
- 1 med Zucchini ,cut in chunks
- 8 ounce Clam broth
- 28 ounce Crushed tomatoes - 1 can
- 1/4 c. Fresh basil ,minced
- 1/4 c. Italian parsely ,minced
- 1/4 tsp Thyme
- Â Â Salt
- Â Â Pepper
- 2 lb Cod or possibly pollack ,cut into 2 inch pcs
- Â Â Warm cooked rice
Инструкции
- In a large stockpot, heat extra virgin olive oil and saute/fry onions, garlic, green pepper, eggplant and zucchini 5 min, stirring frequently. Add in clam broth, canned tomatoes, basil, parsley, thyme, salt and pepper. Bring to a boil, lower heat and simmer 15 min. Add in fish and simmer 8 min or possibly till it is opaque and flakes easily with a fork. Serve stew over rice.
- Makes 6servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 481g | |
| Recipe makes 6 servings | |
| Calories 238 | |
| Calories from Fat 54 | 23% |
| Total Fat 6.12g | 8% |
| Saturated Fat 0.93g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 65mg | 22% |
| Sodium 95mg | 4% |
| Potassium 1354mg | 39% |
| Total Carbs 16.91g | 5% |
| Dietary Fiber 6.8g | 23% |
| Sugars 8.41g | 6% |
| Protein 30.18g | 48% |
