Fish and Root Vegetable Stew
Servings
2Serving size
about two cupsThis recipe can be multiplied and makes great leftovers. Reheat gently.
Serve with Brown Rice or Brown Rice with Parsley or Low Sodium Quinoa with Peas or Low Sodium Savory Quinoa or Savory Quinoa
Ingredients
| 1 tsp. Olive oil |
| 1 large White or yellow onions (diced) |
| 1/2 pound Red potatoes (cut into 1/2 inch dice) |
| 8 ounces Parsnips, raw (peeled and sliced) |
| 1 medium Carrots, raw (peeled and sliced) |
| 3 cup Water |
| 1/4 tsp. Salt |
| 1/8 tsp., ground Black pepper |
| 1/4 tsp., leaves Dried thyme |
| 1/4 tsp., leaves Dried oregano |
| 1 leaf Bay leaves |
| 8 ounces Fresh tilapia (cut into 1 inch chunks) |
| 1/8 tsp. Salt |
Instructions
Add the potatoes, parsnips and carrots and stir. Cook for about 10 minutes. Stir often so as to not let the vegetables brown. Add the water and reduce the heat to medium-low.
Add the salt, pepper, thyme, oregano and bay. Simmer for about 20 - 30 minutes until the vegetables begin to soften. Stir the soup frequently. When the vegetables have cooked to the point that they are soft but not mushy add the fish. Add the 1/8 tsp. salt.
Cook for about 5 minutes until the fish begins to flake. Serve.
Serve this recipe with one of these starch side dishes.
Brown Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…
Brown Rice with Parsley
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for about 45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…
Low Sodium Quinoa with Peas
Place the olive oil in a medium skillet. Heat over medium and add the shallot. Cook gently, stirring frequently, for about 1 to 2 minutes until they just begin to turn translucent. Add the quinoa and stir. Cook for about 1 minute and then add 2 1/2 cups of the…
Low Sodium Savory Quinoa
Place the olive oil in a medium sauce pan over medium high heat. Add the shallot and garlic. Cook, stirring frequently, for about 3 minutes. Add the celery and cook for another 2 minutes. Add the quinoa, salt and pepper. Cook, stirring continuously, for about 1 minute. Add the chicken…
Savory Quinoa
Place the olive oil in a medium sauce pan over medium high heat. Add the shallot and garlic. Cook, stirring frequently, for about 3 minutes. Add the celery and cook for another 2 minutes. Add the quinoa, salt and pepper. Cook, stirring continuously, for about 1 minute. Add the chicken…
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
Soup doesn’t have to take all day to prepare. This is a quick and easy fish soup that is so warming on a fall or winter day. There’s a lot of pepper in this, making it spicy and aromatic at the same time. All of that and 10 grams of fiber!