Fish Stew with Pesto

Reviews
0% would make this recipe again

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

This recipe is incompatible with your food profile

Ingredients

??? mussels ???
??? vegetable juice, low-sodium ???
??? chicken broth, low-sodium, seasoned with fine herbs ???
??? old-fashion spice blend ???
??? onions, chopped ???
??? new potatoes, unpeeled and cut into quarters ???
??? tomatoes, chopped ???
??? cod fillet (or tilapia), in chunks ???
??? celery, sliced ???
??? frozen peas ???
??? Pesto ???
??? orange zest, grated ???

Method

  1. Clean the mussels and discard any that are open. Keep aside.
  2. In a large saucepan, pour the vegetable juice and broth. Stir in the onions. Cover and bring to a boil over high heat.
  3. Add the potatoes and tomatoes.
  4. Reduce to medium heat. Cover and simmer for about ten minutes, stirring often, until the potatoes become tender.
  5. Stir in the mussels, fish, celery and peas. Cover and simmer for about 5 to 8 minutes, stirring occasionally, until the mussels are open.
  6. Remove the saucepan from the heat and discard any closed mussels.
  7. Mix the pesto and orange zest. Divide the stew into bowls.
  8. Garnish with 1 teaspoon (5 ml) of pesto. Serve with rice bread for dipping in the stew.
*Use "Old Fashion Blend", from Marie Michèle.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

240

Fat

5 g

8 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

30 mg

Sodium

250 mg

10 %

Carbohydrate

31 g

10 %

Fibre

4 g

15 %

Sugars

6 g

Net Carbs

27 g

Protein

18 g

Vitamin A

92 %

Vitamin C

82 %

Calcium

4 %

Iron

28 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Copper, Phosphorus, Vitamin B2, Zinc
Source of  :
Fibre, Pantothenic Acid, Vitamin D, Vitamin E
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Meat and Alternatives 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

Reviews (0 with rating only) 0% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Halal | High Iron

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.