Cajun Lenten Stew Recipe


Submitted by pompey

Makes 4 servings


a sort of jambalya without rice or meat

Ingredients
1 tbsp olive oil
1 tbsp chili powder
3/4 tsp salt
2 cloves garlic
1 cup celery, chopped
1 1/2 cups bell pepper, chopped
1 1/2 cups onion, chopped
14 1/2 ounces tomatoes
1 1/2 cups water
16 ounces cod, fish
Directions
  1. Heat oil in large pot. Put in celery and peppers and cook 5 minutes. Add onion and cook 8-10 minutes, until onions are tender. Stir occasionally.

  2. Add garlic, salt, and chili powder and cook 1 minute. Stir occasionally.

  3. Add tomatoes and water. Bring to a boil, then simmer 10 minutes. Stir occasionally.

  4. Add fish (cut into chunks) and gently simmer about 5 minutes, until fish is no longer semi-translucent. Stir gently, only once or twice. Serve hot.

Categories

Main Dish, Soup, Vegetarian

Nutrition Facts
Serving Size 420.5g
Amount Per Serving
Calories
207
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.7g
3%
Cholesterol
62mg
21%
Sodium
577mg
24%
Total Carbohydrates
12.8g
4%
Dietary Fiber
3.6g
14%
Sugars
6.6g
Protein
28.0g
Vitamin A 54% • Vitamin C 142%
Calcium 6% • Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown (?)
Nutrition Breakdown
Daily Values (?)
Daily Values

Nutritional Analysis

Nutrition Grade
96% confidence
A 		  Good points
  • Low in saturated fat
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
    		•    Bad points
  • High in sodium
    		•
    Advertisement
    Your Personal Nutritionist
    Featured question:

    How do I prevent late-night binges?

    Shave a few calories off each of your meals to make room for a late night snack. You are not describing binging behavior; rather, it... Read more