BOUILLABAISSE
Each serving is two and a half 5 A Day servings
Serves 5 (1 1/2 cup servings)
Ingredients
4 medium red potatoes (about 1½ lbs)
1½ cups thinly sliced onion
1 cup chopped celery
½ cup dry white wine
¼ cup chopped fresh parsley
1½ Tbsps tomato paste
1 Tbsp olive oil
½ tsp dried thyme
¼ tsp salt
¼ tsp saffron threads
¼ tsp pepper
1/8 tsp fennel seeds
2 (8-ounce) bottles clam juice
2 garlic cloves, minced
2 lemon slices
1 (14.5-ounce) can no-salt-added whole tomatoes, drained
1 bay leaf
½ lb medium peeled shrimp
¾ lb cod or other lean white fish fillets, cut into 1-inch pieces
Pierce potatoes with a fork. Arrange potatoes in a circle on a paper towel in bottom of microwave oven. Microwave at HIGH 5 minutes; rearrange potatoes and continue cooking for another 5 minutes. Wrap potatoes in a towel, and let stand 5 minutes. Peel and cube potatoes; set aside.
Combine onion and next 15 ingredients (onion through bay leaf) in a 3-quart casserole; stir well. Cover with casserole lid, and microwave at HIGH 5 minutes; stir and continue cooking for another 5 minutes. Stir in potato, shrimp, and fish. Cover and microwave at high 3 minutes or until fish flakes easily when tested with a fork. Discard bay leaf.
Nutritional analysis per serving: Calories 229, Protein 20.9g, Fat 3.8g, Calories From Fat 15%, Carbohydrate 27g, Cholesterol 70mg, Fiber 3.2g, Sodium 333mg.
Seafood and Fish Soups and Stews
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