Yield: 6 servings
This flavorful dish can be served hot or cold. Bear in mind that the spiciness of hot peppers is more pronounced when the dish is served hot. As a rule this fish is smothered in tomato sauce, but in order to lower the carb value, most of the tomatoes have been omitted and extra paprika was used instead. The result is as good, and some would say, even better!
- 1 tablespoon olive oil
- non-stick cooking spray
- 2 medium tomatoes, chopped
- 1 red pepper, seeded and thinly sliced into strips
- 1-2 fresh hot peppers, seeded and cut into strips (optional)
- 1/2 head garlic (6-7 cloves), peeled and chopped
- 1 teaspoon paprika
- salt to taste
- 11/2 pounds fish cut into 3-inch pieces (perch, flounder, salmon, cod, hake or any low-fat fish)
- water as needed, to prevent scorching
- 1/2 tablespoon olive oil, hot-flavored (if available)
- 1/2 cup water
- 1 tablespoon paprika
- 1 tablespoon pareve (non-dairy/nonmeat) soup powder (optional)
- 1/2 bunch cilantro or parsley, finely chopped
- salt to taste
In a large skillet, heat olive oil and non-stick cooking spray. Add tomatoes and red pepper and sauté for about 5 minutes. Add hot pepper (you might want to leave the hot pepper whole so that it can be removed after cooking), garlic and spices, and sauté for another minute. Be careful not to let garlic burn. Rinse and dry fish; carefully place on top of vegetable mixture. Steam for 10 minutes on low heat, adding water only as needed. Combine the first 4 topping ingredients and pour over the fish. Taste to see if the mixture needs more salt, and then cover fish with chopped cilantro. Cook for 30 minutes covered, and then for an additional 10 minutes uncovered, until liquid is reduced to half and thick.
Before adding fish, line pot with sliced kohlrabi. Continue as above, and add 1/2 cup sliced cooked carrots in the last 10 minutes.
Nutrition Facts: Serving size 3-4 pieces (oz) 4 (g) 120 Calories 138 Protein (g) 21.5 Carbs (g) 1.2 Fat (g) 1.9 Sat. Fat (g) 0.5 Cholesterol (mg) 50 Sodium (mg) 93 Calcium (mg) 42 Fiber (g) 1.2 Exchanges: Lean protein 3
Next week we will be featuring healthy and delicious recipes for side dishes, main courses and desserts.