FISH & ZUCCHINI
A dish full of good for you veggies and high-protein fish – moist flavorful protein and very low in simple carbs.
This dish is easy to put together…while it’s simmering make a pot of rice for your family (use chicken broth for part of the water and throw in some herbs) and toss together a crispy green salad. Dinner’s ready with hardly any fuss.
2 tablespoons olive oil
1 medium onion, diced
1 cup diced zucchini
1/2 cup diced celery
2 garlic cloves, minced
One 14.5 ounce can diced tomatoes, undrained
2 tablespoons minced fresh parsley, or 2 teaspoons dried parsley
1/2 teaspoon salt
1/2 teaspoon paprika
1/8 teaspoon cayenne pepper
1 bay leaf
1 pound Talapia or other firm, white fish, cut into 1-inch pieces (OR shrimp)
1/4 cup cold water
1 teaspoon cornstarch
In a large skillet, cook onion, celery, zucchini, and garlic in olive oil over medium heat until tender – about 5 minutes. Stir in undrained tomatoes, salt, paprika, cayenne pepper, and bay leaf. Bring to boil; reduce heat. Cover and simmer for 15 minutes.
Discard bay leaf. In a small bowl stir together water and cornstarch. Stir cornstarch mixture and fish into tomato mixture. Simmer over low heat 5-7 minutes or until thickened and fish flakes easily with a fork. Makes 6 servings.
Per Serving: 142 Cal; 15 g Protein; 6 g Tot Fat; 8 g Carb; 1 g Fiber; 2 g Sugar; 60 mg Sodium