Serves: 6 Serving size: 1 cup
You can use almost any fish.
Ingredients :
2 tbs olive oil
1 large clove garlic, minced
1 small onion, chopped
1 large green bell pepper, chopped
1 lb crushed tomatoes
1 tbs tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 c dry red wine
Dash salt and pepper
1/2 c uncooked white rice
1/2 lb fresh halibut steaks, cubed
2 tbs chopped parsley
Directions :
1. Heat the olive oil in a 3-quart saucepan. Add the garlic, onion, and green pepper; saute for 10 minutes over low heat until vegetables are tender.
You can use almost any fish.
Ingredients :
2 tbs olive oil
1 large clove garlic, minced
1 small onion, chopped
1 large green bell pepper, chopped
1 lb crushed tomatoes
1 tbs tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 c dry red wine
Dash salt and pepper
1/2 c uncooked white rice
1/2 lb fresh halibut steaks, cubed
2 tbs chopped parsley
Directions :
1. Heat the olive oil in a 3-quart saucepan. Add the garlic, onion, and green pepper; saute for 10 minutes over low heat until vegetables are tender.
2. Add the tomatoes, tomato paste, basil, oregano, wine, salt, and pepper. Let simmer for 15 minutes. Add the rice and continue to cook for 15 minutes.
3. Add the halibut and cook for about 5 to 7 minutes until fish is cooked through. Garnish stew with chopped parsley and serve.
Exchanges :
Starch 1, Vegetable 1, Medium-Fat Meat 1
Nutrition Facts :
Calories : 181(Calories from Fat 52)
Total Fat : 6 grams
Saturated Fat : 1 gram
Cholesterol :12 milligrams
Sodium : 72 milligrams
Total Carbohydrate : 22 grams
Dietary Fiber : 2 grams
Sugars : 5 grams
Protein : 10 grams
Recipe By : Richard Lee Holbert, Low Fat Good Cooking
