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Bouillabaisse

Bouillabaisse



 

Bouillabaisse

Preparation Time: 30 minutes
Number of Servings:
6
Cups of Fruits and Vegetables Per Person: 2

Ingredients

  • 4 medium red potatoes (about 1-1/2 lbs)
  • 1-1/2 cups thinly sliced onion
  • 1 cup chopped celery
  • 1/2 cup dry white wine
  • 1/4 cup chopped fresh parsley
  • 1-1/2 Tbsps tomato paste
  • 1 Tbsp olive oil
  • 1/2 tsp dried thyme
  • 1/4 tsp salt
  • 1/4 tsp saffron threads
  • 1/4 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
  • 1/2 lb medium peeled shrimp
  • 3/4 lb cod or other lean white fish fillets, cut into 1-inch pieces

Directions

  1. Pierce potatoes with a fork.
  2. Arrange potatoes in a circle on a paper towel in bottom of microwave oven.
  3. Microwave at HIGH 5 minutes; rearrange potatoes and continue cooking for another 5 minutes.
  4. Wrap potatoes in a towel, and let stand 5 minutes.
  5. Peel and cube potatoes; set aside.
  6. Combine onion and next 15 ingredients (onion through bay leaf) in a 3-quart casserole; stir well.
  7. Cover with casserole lid, and microwave at HIGH 5 minutes; stir and continue cooking for another 5 minutes.
  8. Stir in potato, shrimp, and fish.
  9. Cover and microwave at high 3 minutes or until fish flakes easily when tested with a fork.
  10. Discard bay leaf. 

Nutrition Facts


Serving Size: 1/6 of recipe

Amount Per Serving
Calories 270
Calories from Fat 35 % Daily Value (DV)*
Total Fat 4g 6%
Saturated Fat 0g 3%
Cholesterol 30mg 33%
Sodium 444mg 20%
Total Carbohydrate 30g 11%
Dietary Fiber 4g 16%
Sugars 6g Protein 22g
Vitamin A 15%
Vitamin C 80%
Calcium 10%
Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.
Diabetic Exchange**

Fruit: 0
Vegetables: 2
Meat: 3
Milk: 0
Fat: 1
Carbs: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov





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