Fish

Basa Stew (1srv=1cup) takes several minutes to prepare.

Basa Stew (1srv=1cup) takes several minutes to cook.

Basa Stew (1srv=1cup) makes 8 servings.

The ingredients for Basa Stew (1srv=1cup) are:

1 tbsp olive oil
1 medium onion, finely chopped 118g today
1 can (798mL / 28 oz / 3.4cup) diced tomatoes
1/4 tsp white pepper (did 1/2 tsp this time; too much)
1 cup low sodium vegetable broth (used 1 cup PC Blue chicken broth)
1 cup water
1/3 cup (40g) ground almonds (60g today)
400g haddock fillets, cut into 1 inch cubes (used 550g basa)
2 cups loosely chopped baby bok choy (used 155g kale, stems removed, coarsely chopped - a big bowl full)
3 cubes (1 tbsp) frozen cubed basil (optional) - 2 tbsp dry each
3 cubes (1 tbsp) frozen cubed parsley (optional) - 2 tbsp dry each

Here is how you make Basa Stew (1srv=1cup):

Place a dutch oven / large pot over moderate heat (~5); add oil. (trying the dutch oven today)Add chopped onion and saute, stirring for 2-3 minutes. Don't let the onions brown.With a wooden spoon, scrape the bottom of the pan to loosen any onion that might have stuck.Add tomatoes and pepper; bring to a simmer (~6). Cook for 3 minutes.Add broth, water and almonds; stir to combine.Add haddock and cook until fish becomes opaque, approx. 4-5 minutes.Add bok choy and simmer to wilt; 2 minutes.If using herbs, add just before serving.Add Tabasco sauce for a nice touch of flavour.Serving Size: Recipe measured out to about 8 scoops / 8 cups.Number of Servings: 8Recipe submitted by SparkPeople user RYLATORR.

The nutritional information for Basa Stew (1srv=1cup) is:

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 153.5

• Total Fat: 7.7 g
• Cholesterol: 34.5 mg
• Sodium: 326.6 mg
• Total Carbs: 8.2 g
• Dietary Fiber: 2.9 g
• Protein: 13.0 g