Brazilian Fish Stew

Adapted from 

http://www.epicurious.com/recipes/food/views/Brazilian-Fish-Stew-238413#ixzz1LhmDb7eA

• 8 (6-ounce) pieces skinless hake or Pacific cod fillet (1/2 to 1 1/4 inches thick)
• 1/4 cup fresh lime juice
• 1/2 teaspoon finely chopped habanero pepper
• 2 tablespoons finely chopped garlic (3 cloves)
• 2 teaspoons salt
• 1 1/2 pound tomatoes, cut into 1/2-inch cubes
• 1 large onion, chopped
• 1 chopped red bell pepper
• 1 chopped yellow bell pepper
• 1 chopped orange bell pepper
• 2 yellow plantains, peeled and each cut diagonally into 8 pieces
• 1 avocado, diced
• 1/2 cup finely chopped fresh cilantro
• 1/4 cup finely chopped fresh flat-leaf parsley
• 1/4 cup extra-virgin olive oil

 

Pat fish fillets dry and put in a bowl. Stir together lime juice, habanero peppers, 1 tablespoon garlic, and 1 1/2 teaspoons salt, then pour over fish and toss to combine. Marinate, covered and chilled, 1-1.5 hours.

Put tomatoes in bottom of a wide 5- to 6-quart heavy pot. Top with onion and remaining tablespoon garlic, then sprinkle with bell peppers. Place plantains on top of vegetables, then sprinkle with tossed avocado. Sprinkle evenly with remaining 1/2 teaspoon salt. Arrange fish in 1 layer on top of plantain. Sprinkle cilantro and parsley over fish, reserving marinade. Pour oil and marinade evenly over mixture in pot.

Bring to a simmer, then cover pot. Adjust heat to gently simmer until vegetables are softened and have released liquid and fish is just cooked through, about 20 minutes.

Makes 8 servings.

Calories		395.5
Total Fat		15.5 g
	Saturated Fat	2.1 g
	Polyunsaturated Fat	2.7 g
	Monounsaturated Fat	8.8 g
Cholesterol		69.7 mg
Sodium		128.5 mg
Potassium		1,468.2 mg
Total Carbohydrate		17.1 g
	Dietary Fiber	3.7 g
	Sugars	4.6 g
Protein		47.3 g

Vitamin A	22.5 %
Vitamin B-12	38.8 %
Vitamin B-6	49.3 %
Vitamin C	87.8 %
Vitamin D	0.0 %
Vitamin E	18.3 %

Back to Healthy -- "Leftover" Casserole

I call this Leftover Casserole, because it's made out of all my need-to-be-used-up vegetables.

2 Garlic Cloves
2 Leeks
Orange Bell Pepper
Red Bell Pepper
Bunch Asparagus
Brocollette
2 Eggs
1 Tbsp Olive Oil
1 Tbsp Whole Wheat Flour
1/4 cup Bread Crumbs
2 Tbsp Parmesan Cheese
2 oz Mozzarrella Cheese

Preheat oven to 400 F. Spray small casserole dish with cooking spray.

Chop all vegetables and mix well in mixing bowl with Olive Oil. Beat two eggs, add to bowl and toss well to coat. Sprinkle flower over bowl and toss to coat.

Transfer vegetables to casserole pan. Top with bread crumbs and cheeses. Bake at 400 F for about 30-45 minutes, until vegetables are well cooked.

Makes 8 servings.

Nutritional Facts:

Calories		134.7
Total Fat		5.3 g
	Saturated Fat	1.8 g
	Polyunsaturated Fat	0.7 g
	Monounsaturated Fat	2.3 g
Cholesterol		66.7 mg
Sodium		215.9 mg
Potassium		376.1 mg
Total Carbohydrate		15.6 g
	Dietary Fiber	3.1 g
	Sugars	2.2 g
Protein		7.8 g

Vitamin A	40.6 %
Vitamin B-12	3.7 %
Vitamin B-6	9.8 %
Vitamin C	164.2 %
Vitamin D	1.9 %
Vitamin E	9.5 %
Calcium	11.9 %
Copper	7.4 %
Folate	27.1 %
Iron	10.5 %
Magnesium	6.8 %
Manganese	18.6 %
Niacin	6.4 %
Pantothenic Acid	4.6 %
Phosphorus	13.1 %
Riboflavin	13.2 %
Selenium	13.8 %
Thiamin	12.0 %
Zinc	5.6 %