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Fish Stew with Tomatoes and Asparagus

tara-fish-stew

Tara Chhabra of New York submitted this recipe for our Healthy Eating Contest.

Tara Chhabra describes her recipe:

Contains a lot of heart-healthy, low-fat, unprocessed ingredients. Rich in: Lycopene (tomatoes); Omega-3s (fish and olive oil); capsaicin (pepper); potassium, fiber, and folate (asparagus). Hearty, rounded, and filling!

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Ingredients

  • 2-3 tablespoons/glugs of extra virgin olive oil
  • Large red onion, chopped
  • 2-3 cloves garlic, minced
  • 2 tablespoons Italian seasoning
  • Large red bell pepper, seeded and diced
  • Bunch fresh asparagus, ends trimmed, cut into 1-2″ pieces
  • (2) 28-oz. cans diced tomatoes
  • 16 oz. firm white fish fillet, cut into 2-3″ chunks (haddock works well)
  • 3 cups V-8 Hot & Spicy Low Sodium vegetable juice
  • 1 tablespoon crushed red pepper
  • Salt and pepper, to taste
  • Shredded parmesan, to top

Directions

  1. In large saucepan over medium heat, saute onions and garlic in olive oil until tender.
  2. Add Italian seasoning, and saute for about a minute.
  3. Add bell pepper and asparagus, and continue sautéing for several minutes until tender crisp.
  4. Add diced tomatoes with juices, and pour in enough V-8 juice to make the mixture “brothier” (i.e., almost covering vegetable mixture, or about 3 cups).
  5. Cover and simmer for about 10 minutes. Stir in fish chunks and a tablespoon or two of crushed red pepper.
  6. Cover and simmer until fish is cooked through and vegetables are tender, about 10-15 minutes. Season with salt and pepper to taste, and serve topped with shredded parmesan.

Prep Time: 15 Minutes

Cook Time: 25 Minutes

Total Time: 40 Minutes

Yield: 4-6 servings

 

 

Thank you to ALL of our contestants! You can see all the recipes submitted by PBS viewers here.