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Fish and Root Vegetable Stew

Servings = 2 | Serving size =about two cups

This recipe can be multiplied by 2, 3, 4.

This recipe makes great leftovers. Reheat gently.

1 tsp grapeseed or olive oil
1 large yellow onion
8 ounces red potato
8 ounces parsnip
1 medium carrot
3 cups water
1/4 tsp salt
1/8 tsp fresh ground black pepper
1/4 tsp dried thyme leaves
1/4 tsp dried oregano leaves
2 bay leaves
8 ounces tilapia filets
1/8 tsp salt

Place the grapeseed oil in a medium sauce pan over medium heat. Add the yellow onion and cook for about 5 minutes stirring frequently.

Add the potatoes, parsnips and carrots and stir. Cook for about 10 minutes. Stir often so as to not let the vegetables brown. Add the water and reduce the heat to medium-low.

Add the salt, pepper, thyme, oregano and bay. Simmer for about 20 - 30 minutes until the vegetables begin to soften. Stir the soup frequently. When the vegetables have cooked to the point that they are soft but not mushy add the fish. Add the 1/8 tsp salt.

Cook for about 5 minutes until the fish begins to flake. Serve.

Nutrition Facts

Serving size: about 2 cups | Servings 2

Calories 346 | Calories from Fat 43

Amount Per Serving (% Daily Value)

Total Fat 8g (7%) | Saturated Fat 1g (5%)

Monounsaturated Fat 1g | Trans Fat 0g

Cholesterol 57 mg (19 %) | Sodium 543 mg (23 %)

Total Carbohydrates 8g (3%) | Sugars 12g

Dietary Fiber 10g (40%) | Protein 28g

Vitamin A 96% | Vitamin C 64 % | Calcium 10% | Iron 14%

Vitamin K 35 mcg  | Potassium  1527 mg | Magnesium  102 mg

 
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