Fish Stew with Herbs
INGREDIENTS:
16 oz Sole Fillets, Or Frozen
-Haddock
2 md Potatoes, Peel, Finely
-Chopped
2 md Carrots, Finely Chopped
1/4 c Parsley, Snipped
1 Bay Leaf
1 tb Tapioca, Quick Cooking Kind
1 ts Sugar
1/4 ts Salt
1/4 ts Dried Basil, Crushed
16 oz Canned Tomatoes, Chopped,
-Undrained
14 1/2 oz Nonfat Chicken Broth
8 oz Tomato Sauce
1/4 c Sherry, Or Water
1/8 ts Pepper
16 oz Sole Fillets, Or Frozen
-Haddock
2 md Potatoes, Peel, Finely
-Chopped
2 md Carrots, Finely Chopped
1/4 c Parsley, Snipped
1 Bay Leaf
1 tb Tapioca, Quick Cooking Kind
1 ts Sugar
1/4 ts Salt
1/4 ts Dried Basil, Crushed
16 oz Canned Tomatoes, Chopped,
-Undrained
14 1/2 oz Nonfat Chicken Broth
8 oz Tomato Sauce
1/4 c Sherry, Or Water
1/8 ts Pepper
Don't worry about completely thawing the fish. It goes into the cooker partially frozen.
Let fish stand at room temp while preparing other ingredients. In a 3 1/2, 4, 5 or 6 qt crockery cooker combine potatoes, carrots, parsley, bay leaf, tapioca, sugar, salt, basil, and 1/8 tsp pepper. Stir in undrained tomatoes, chicken broth, tomato sauce, and sherry or water.
Halve block of fish crosswise; place halves in the cooker. Cover; cook on low heat setting for 10 -
12 hrs or on high heat setting for 3 1/2 -
4 hrs. Remove bay leaf. Break fish into bite size chunks with a fork.
Makes 4 servings.
Entered into MasterCook and tested for you by Reggie Dwork reggie@reggie.com
NOTES : Cal 211.9, Fat 1.3g, Carbs 26.2g, Fiber 4.1g, Protein 21.7g, Sodium 880mg, CFF 5.6%.
Let fish stand at room temp while preparing other ingredients. In a 3 1/2, 4, 5 or 6 qt crockery cooker combine potatoes, carrots, parsley, bay leaf, tapioca, sugar, salt, basil, and 1/8 tsp pepper. Stir in undrained tomatoes, chicken broth, tomato sauce, and sherry or water.
Halve block of fish crosswise; place halves in the cooker. Cover; cook on low heat setting for 10 -
12 hrs or on high heat setting for 3 1/2 -
4 hrs. Remove bay leaf. Break fish into bite size chunks with a fork.
Makes 4 servings.
Entered into MasterCook and tested for you by Reggie Dwork reggie@reggie.com
NOTES : Cal 211.9, Fat 1.3g, Carbs 26.2g, Fiber 4.1g, Protein 21.7g, Sodium 880mg, CFF 5.6%.