• prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Ingredients

    • 6 Tbsp olive oil
    • 1 medium onion, chopped (about 1 1/2 cups)
    • 3 large garlic cloves, minced
    • 2/3 cup fresh parsley, chopped
    • 1 1/2 cups of fresh chopped tomato (about 1 medium sized tomato) OR 1 14-ounce can of whole or crushed tomatoes with their juices
    • 2 teaspoons tomato paste (optional)
    • 8 oz of clam juice (or shellfish stock)
    • 1/2 cup dry white wine (like Sauvignon blanc)
    • 1 1/2 lb fish fillets (use a firm white fish such as halibut, cod, red snapper, or sea bass), cut into 2-inch pieces
    • Pinch of dry oregano
    • Pinch of dry thyme
    • 1/8 teaspoon Tabasco sauce (or more to taste)
    • Freshly ground black pepper to taste
    • Salt to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 263 % Daily Value *
    • Total Fat: 21 g 32.45%
    • Saturated Fat: 3 g 14.9%
    • Trans Fat: 0 g %
    • Cholesterol: 2 mg 0.57%
    • Sodium: 158 mg 6.58%
    • Calcium: 264 mg 26.45%
    • Potassium: 517 mg 14.78%
    • Magnesium: 0 mg 0%
    • Iron: 7 mg 39.85%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 15 g %
    • Dietary Fiber: 7 g 29.55%
    • Sugar: 2 g
    • Protein: 3 g
    • Alcohol: 3 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 39.26%
    • Vitamin C 62.18%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables3
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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