Fish and Zucchini – how much healthier can you get?!



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


6 Comments Add yours

  1. Kevin says:

    So light and healthy and good!

  2. TheWoman says:

    This looks really good. I’ve never made a fish stew – looking forward to trying this one.

  3. Tim Elhajj says:

    I tried this tonight with a double portion of fish (1 lb cod & 1lb shrimp) to feed my hungry 11 year olds. Tasted great! Thanks so much. I have a little left over for lunch tomorrow.

    I like to make stuff on the weekend that yields more leftovers, but with fish that might not be such a good idea anyhow. Really tasted great, though. My wife loved it.

  4. Tim Elhajj says:

    I made this again with Talaia and shrimp. It’s so easy, so tasty!

  5. Oh, Linda, you KNOW I am going to make this! Thank you so much. I’ve been missing you so much. Know you’ve been busy! Take care of yourself! K

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