Easy Curried Fish Stew

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Gingerroot adds a vibrant flavor to this stew. Serve steaming bowls with chunks of crusty whole-grain bread.

Makes 0 servings

Cooking time: n/a

Ingredients

2 tsp (10 mL) vegetable oil
1 small onion, finely chopped
1 tbsp (15 mL) minced fresh gingerroot
2 tsp (10 mL) mild curry paste or powder
2 cups (500 mL) diced peeled potatoes
1 ½ cups (375 mL) thinly sliced carrots
2 ¼ cups (550 mL) fish broth or reduced-sodium chicken broth
1 tbsp (15 mL) cornstarch
Freshly ground black pepper
1 ½ cups (375 mL) snow peas, ends trimmed, halved
1 lb (500 g) fresh or frozen haddock or cod fillets, cut into chunks

Instructions

In a large saucepan, heat oil over medium heat. Add onion, ginger and curry paste; cook, stirring, for 2 minutes or until softened. Add potatoes, carrots and fish broth. Bring to a boil; reduce heat, cover and simmer for 10 to 12 minutes or until vegetables are just tender.
In a bowl, blend cornstarch with 2 tbsp (25 mL) water. Add to stew and cook, stirring, until thickened. Season with pepper to taste. Stir in snow peas and fish; cover and cook for 2 to 3 minutes or until snow peas are tender-crisp and fish is opaque.

Notes

Canada’s Choice per Serving: 1½ Carbohydrate, 3 Meat & Alternatives

Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca

Nutritional Information

Per Serving

Calories	258
Total fat	5 g
Saturated fat	1 g
Cholesterol	65 mg
Sodium	470 mg
Carbohydrates	26 g
Fiber	5 g
Protein	26 g