Have a Plant: Fruits & Veggies for Better Health
This recipe combines a plethora of spices to create a sweet and spicy combination of cod, vegetables and shrimp! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 4 medium red potatoes
  • 1 1/2 cups onion, sliced
  • 1 cup celery, chopped
  • 1/2 cup dry white wine
  • 1/4 cup fresh parsley, chopped
  • 1 1/2 Tbsp tomato paste
  • 1 Tbsp olive oil
  • 1/2 tsp dried thyme
  • 1/4 tsp salt
  • 1/4 tsp saffron threads
  • 1/4 tsp pepper
  • 1/8 tsp fennel seeds
  • 2 (8 oz) bottle clam juice
  • 2 garlic cloves, minced
  • 2 lemon slices
  • 1 (14 1/2 oz) can whole tomatoes, no-salt-added, drained
  • 1 bay leaf
  • 1/2 lb medium peeled shrimp
  • 3/4 lb cod (or other white fish fillets) cut into 1 inch pieces
Pierce potatoes with fork. Arrange potatoes in a circle on a paper towel in microwave oven. Microwave on high for 5 minutes. Rearrange potatoes and continue cooking for another 5 minutes. Wrap potatoes in a towel and let stand for 5 minutes. Peel and cube potatoes and set aside. Combine onion and next 15 ingredients (onion through bay leaf) in a 3-quart casserole dish. Stir well. Cover with casserole lid and microwave on high for 5 minutes. Stir and continue to cook for another 5 minutes. Stir in potatoes, fish and shrimp. Cover and microwave for another 3 minutes or until fish flakes easily when tested with a fork. Discard bay leaf and serve.
 
Serves: 6
 
1 3/4 Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
[What’s This?]
 
Nutrition Information per Serving:
Calories: 250
Total Fat: 4g
Saturated Fat: 0.5g
% of Calories from Fat: 14%
% Calories from Sat Fat: 2%
Protein: 22g
Carbohydrates: 31g
Cholesterol: 85mg
Dietary Fiber: 4g
Sodium: 390mg
 
Each serving provides: An excellent source of vitamins B3, B6, B12, C and K, copper, iron, magnesium, manganese, phosphorous, potassium and selenium, and a good source of vitamins A, B1 and B2, fiber, folate, calcium and zinc.

See 30 Minutes or Less SEASONAL Recipe Archive
Search ALL Our Recipes

Other Stories