Low Fat Fish Recipes

Ingredients:

1 tbsp olive oil
1 onion, sliced
2 cloves garlic, minced
3 tbsp ouzo or pernod
3/4 lb potatoes, peeled -cut into 1/2-inch cubes -2 cups
14 oz diced tomatoes, drained
16 oz clam juice -or 2 cups homemade fish stock
1 1/2 lb monkfish -membrane removed -cut into 1-inch pieces
4 cup spinach leaves, washed and torn
1/2 cup fresh basil leaves, slivered -plus additional whole leaves; for garnish
2 tbsp lemon juice -or to taste
salt & freshly ground black pepper, to taste

Instructions:

1. In a Dutch oven, heat oil over medium heat. Add onions and cook,
stirring, until soft, about 5 minutes. Add garlic and cook until fragrant,
about 1 minute more. Add liqueur, potatoes, tomatoes and clam juice or fish
stock. Bring to a simmer, cover and cook until the potatoes are just
tender, about 10 minutes.

2. Add monkfish. Return to a simmer and cook, covered, until the fish is
tender, about 5 minutes. Stir in spinach and cook until wilted, 2 minutes.
Add slivered basil leaves, lemon juice, salt and pepper. Garnish with a few
whole basil leaves and serve.

Makes about 8 cups, for 4 servings.

295 calories per serving: 30 grams protein. 7 grams fat (0.6 gram saturated
fat), 30 grams carbohydrate; 505 mg sodium; 42 mg cholesterol; 5 grams
fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:00

Servings: 4