Spicy Fish and Chorizo Stew

Spicy Fish and Chorizo Stew IMAGE Image by: Spicy Fish and Chorizo Stew IMAGE Author: Canadian Living

Canned tomatoes and beans add low- cost flavour and filling protein to this satisfying stew, but they're typically high in sodium. Using no-salt-added varieties means you have much more control over how much salt goes into the dish. Cost: $3.25/serving

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2015

Ingredients

  • 2 teaspoons olive oil
  • 1/2 cup diced dry-cured chorizo sausage
  • 1 onion diced
  • 1/4 teaspoon hot pepper flakes
  • 2 tablespoons tomato paste
  • 4 cloves garlic thinly sliced
  • 1 can no-salt-added diced tomatoes
  • 1 can no-salt-added white kidney bean drained and rinsed
  • 1/2 teaspoon salt
  • 340 g skinless tilapia fillets or other white-fleshed fish cut in 1-inch (2.5 cm) chunks
  • 1/2 cup chopped fresh cilantro
  • 2 teaspoons red wine vinegar

Method

In large nonstick skillet, heat oil over medium heat; cook sausage, stirring often, until lightly browned, about 3 minutes. Add onion and hot pepper flakes; cook, stirring occasionally,until onion is softened, about 5 minutes.

Stir in tomato paste and garlic; cook, stirring, until fragrant, about 1 minute. Add tomatoes; bring to boil. Reduce heat and simmer, stirring occasionally, until beginning to thicken, about 8 minutes.

Add beans and salt; cook, stirring occasionally, until heated through and stew is slightly thickened, about 5 minutes. Stir in tilapia; simmer until fish flakes easily when tested with fork and no longer translucent, about 2 minutes. Remove from heat; gently stir in cilantro and vinegar.

Nutritional facts per serving: about

  • Fibre 9 g
  • Sodium 645 mg
  • Sugars 8 g
  • Protein 32 g
  • Calories 376.0
  • Total fat 13 g
  • Potassium 1248 mg
  • Cholesterol 61 mg
  • Saturated fat 4 g
  • Total carbohydrate 34 g

%RDI

  • Iron 49.0
  • Fibre 0.0
  • Folate 12.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 22.0
  • Vitamin C 25.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Spicy Fish and Chorizo Stew

Login