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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
40 min prep time
10 min cook time
4servings
1 cup
Print Recipe >
Step-By-Step Instructions:
- 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.
- 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.
- 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 150
-
Total Fat
2g
- Saturated Fat 0.7g
- Trans Fats 0g
- Cholesterol 55mg
- Sodium 350mg
-
Total Carbohydrate
10g
- Dietary Fiber 2g
- Total Sugars 6g
- Protein 24g
- Potassium 620mg
- Phosphorous 220mg
Ingredients
medium green bell pepper (chopped)
1
can stewed tomatoes with Italian seasonings
1
water
1 cup
tilapia (rinsed and cut into 1-inch pieces)
1 lbs
seafood seasoning
1/2 tsp
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