Tilapia Stew with Green Peppers

Tilapia Stew with Green Peppers
Source: The 4-Ingredient Diabetes Cookbook. Recipe Credit: . Photo Credit: Tara Donne Photography.
Summary
  • Prep time
    40 min
  • Cook time
    10 min
  • Servings
    4 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 150

  • Total Fat 2g
    • Saturated Fat 0.5g
    • Trans Fat 0g
  • Cholesterol 55mg
  • Sodium 350mg
  • Total Carbohydrate 10g
    • Dietary Fiber 2g
    • Total Sugars 6g
  • Protein 24g
  • Potassium 620mg
  • Phosphorus 220mg

Choices/Exchanges: 2 Nonstarchy vegetable, 3 Protein

Ingredients

Ingredients

  • medium green bell pepper (chopped)
    1
  • can stewed tomatoes with Italian seasonings
    1
  • water
    1 cup
  • tilapia (rinsed and cut into 1-inch pieces)
    1 lbs
  • seafood seasoning
    1/2 tsp
Directions

Directions

  1. Place a large saucepan over medium heat until hot. Coat the pan with nonstick cooking spray, add the bell pepper, and cook 5 minutes or until beginning to lightly brown, stirring frequently.

  2. Add the tomatoes and water, increase to high heat, and bring to a boil. Reduce the heat, cover tightly, and simmer until the tomatoes are tender. Using the back of a spoon, break up the larger pieces of tomato.

  3. Add the fish and seasonings and stir very gently. Increase the heat to high and bring just to a boil. Reduce the heat, cover tightly, and simmer 3 minutes or until the fish is opaque in the center. Remove from the heat and let stand, covered, 10 minutes to develop flavors.

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