Marsala wine adds a distinctive, appealing note to this simple Italian fish stew. Substitute any lean white fish you prefer.
4 servings
1 cup each: chopped onion, red and green bell peppers
½ cup chopped celery
1 teaspoon minced garlic
1½ tablespoons olive oil
2½ cups reduced-sodium fat-free chicken broth
⅓ cup dry Marsala wine or fat-free chicken broth
1 teaspoon dried thyme leaves
¼ cup reduced-sodium tomato paste
2 tablespoons lemon juice
1 pound haddock steaks, cut into large chunks
2 cups medium pasta shells, cooked, warm
Salt and pepper, to taste
1. Sauté onion, bell peppers, celery, and garlic in oil in large skillet until tender and lightly browned, about 5 minutes. Add broth, Marsala, and thyme; heat to boiling. Reduce heat and simmer, uncovered, 10 minutes. Stir in tomato paste, lemon juice, and haddock; simmer until fish flakes with a fork, about 5 minutes. Stir in pasta; season to taste with salt and pepper.
Per Serving:
Calories: 409
% of calories from fat: 15
Fat (gm): 7
Saturated fat (gm): 1
Cholesterol (mg): 65.2
Sodium (mg): 206
Protein (gm): 33
Carbohydrate (gm): 49
Exchanges:
Milk: 0.0
Vegetable: 1.0
Fruit: 0.0
Bread: 3.0
Meat: 3.0
Fat: 0.0
45-MINUTE PREPARATION TIP: Begin cooking pasta before preparing the rest of the recipe.