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Hearty Seafood Stew

Seafood alternatives: tilapia, rockfish, snapper, pike, perch, halibut, lingcod

Filled with chunks of zucchini, tomato and mild white fish, this flavorful stew is simple to make. Ladle the hot stew over steaming rice. It's a meal in one.

Ingredients:

• 2 Tbsp. olive oil
• 1 large onion, finely chopped
• 1 tsp. minced garlic, more to taste
• 1 jalapeño pepper, cored, seeded and finely chopped
• 3/4 tsp. dried thyme
• 1/2 tsp. ground cumin
• Freshly ground black pepper
• 2 cans (14 1/2 oz.) stewed tomatoes, undrained
• 2 cans (14 1/2 oz.) low-sodium vegetable or chicken broth
• 1 medium zucchini, quartered lengthwise and thinly sliced
• 1 package (10 oz.) frozen spinach, thawed and drained
• 1 1/2 pounds cod, skin and bones removed, cut into 1-inch chunks
• Salt
• 6 cups hot cooked rice

Cooking Instructions:

Heat the oil in a 4-quart pan over medium-high heat. Add the onion, garlic and jalapeño and sauté 3 to 5 minutes, or until soft. Stir in the thyme and cumin with a pinch of pepper, then add the tomatoes and broth. Bring to a boil.

Reduce the heat and simmer 10 minutes. Add the zucchini and spinach. Cook 5 minutes, or until the zucchini is almost tender. Add the cod and cook until the fish is just opaque through, 3 to 4 minutes. Taste the stew, adding salt and pepper to taste. Ladle the stew over hot cooked rice and serve.

Servings per recipe: 6 to 8

Cal. 482 / Total fat 7g / Sat. 1g / Chol. 41mg / Sdm. 505mg / Carbo. 75g / Prot. 31g / Om-3 .2g