Curried Fish Stew, Indian Style from Healthy Diabetic Recipes

Curried Fish Stew, Indian Style Recipe

Recipe Ingredients:

Vegetable cooking spray, as needed
4 scallions, white part and 1" green, thinly sliced
3 large garlic cloves, minced
2 tsp minced fresh ginger
1 1/2 tbsp Indian curry powder, depending on
your tolerance for heat
2 cups bottled clam juice
2 baking potatoes - (20 oz total), peeled, cubed
3 carrots - (6 oz total), peeled, sliced
2 small zucchini - (4 oz total), diced
1/2 tsp grated lime zest
1/2 tsp ground cinnamon
1/8 tsp ground cloves
2 lb boneless skinless firm white fish, cubed
= (such as monkfish, halibut,
grouper, or red snapper)
1 1/2 tsp fresh lime juice
3 tbsp fresh cilantro, with extra for
garnish
1 tbsp unsweetened flaked coconut, (optional)
= (available in health food stores)

Recipe Instructions:

Lightly spray a nonstick covered pot with cooking spray. Add the scallions, garlic, and ginger. Stir and cook over medium heat for 2 minutes. Add the curry and stir for 1 minute.

Add the clam broth, stirring to incorporate. Stir in the potatoes, carrot, zucchini, lime zest, cinnamon, and cloves. Partially cover and simmer for 20 minutes until the potatoes and vegetables are cooked.

Add the cubed fish, lime juice, and cilantro; simmer, stirring occasionally, until the fish is cooked through, about 10 minutes.

To serve, place the stew in a serving dish. Garnish with the coconut and extra cilantro. Serve at once.

This recipe yields 6 servings.

Exchanges Per Serving: 4 Very Lean Meat, 1 Carbohydrate (1 Bread/Starch), 1 Vegetable.

Nutrition Facts: 248 calories (14% calories from fat), 34 g protein, 4 g total fat (1.0 g saturated fat), 18 g carbohydrate, 3 g dietary fiber, 48 mg cholesterol, 646 mg sodium*.

* This dish is high in sodium and not appropriate for low-sodium diets except for occasional use.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 6

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

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