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Tilapia Stew with Green Peppers
40 min prep time
10 min cook time
4servings
Recipe by
Nancy S. Hughes
Source
The 4-Ingredient Diabetes Cookbook
Photo by
Tara Donne Photography
How to Make Tilapia Stew with Green Peppers
Stewed tomatoes make this fish stew and easy and flavorful seafood dinner. Poaching fish in a sauce made with tomatoes keeps the fish tender.
40 min prep time
10 min cook time
4servings
1 cup
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Step-By-Step Instructions:
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Place a large saucepan over medium heat until hot. Coat the pan with nonstick cooking spray, add the bell pepper, and cook 5 minutes or until beginning to lightly brown, stirring frequently.
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Add the tomatoes and water, increase to high heat, and bring to a boil. Reduce the heat, cover tightly, and simmer until the tomatoes are tender. Using the back of a spoon, break up the larger pieces of tomato.
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Add the fish and seasonings and stir very gently. Increase the heat to high and bring just to a boil. Reduce the heat, cover tightly, and simmer 3 minutes or until the fish is opaque in the center. Remove from the heat and let stand, covered, 10 minutes to develop flavors.
Nutrition facts
4 Servings
-
Serving Size
1 cup
- Amount per serving Calories 140
- % Daily value*
-
Total Fat
2g
3%
- Saturated Fat 0.5g 3%
- Trans Fats 0g
- Cholesterol 55mg 18%
- Sodium 270mg 12%
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Total Carbohydrate
8g
3%
- Dietary Fiber 1g 4%
- Total Sugars 6g
- Added Sugars 2g 4%
- Protein 24g
- Potassium 590mg 13%
Ingredients
green bell pepper (chopped)
1 med
can stewed tomatoes with Italian seasonings (14.5 ounces)
1 can
water
1 cup
tilapia (rinsed and cut into 1-inch pieces)
1 lbs
seafood seasoning
1/2 tsp
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