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BOUILLABAISSE

Serves 5 (1½ cup servings)
Each serving is two and a half 5 A Day servings
 

Ingredients

• 4 medium red potatoes (about 1½ lbs)
• 1½ cups thinly sliced onion
• 1 cup chopped celery
• ½ cup dry white wine
• ¼ cup chopped fresh parsley
• 1½ Tbsps tomato paste
• 1 Tbsp olive oil
• ½ tsp dried thyme
• ¼ tsp salt
• ¼ tsp saffron threads
• ¼ tsp pepper
• 1/8 tsp fennel seeds
• 2 (8-ounce) bottles clam juice
• 2 garlic cloves, minced
• 2 lemon slices
• 1 (14.5-ounce) can no-salt-added whole tomatoes, drained
• 1 bay leaf
• ½ lb medium peeled shrimp
• ¾ lb cod or other lean white fish fillets, cut into 1-inch pieces
 

Directions

Pierce potatoes with a fork.

Arrange potatoes in a circle on a paper towel in bottom of microwave oven.

Microwave at HIGH 5 minutes; rearrange potatoes and continue cooking for another 5 minutes.

Wrap potatoes in a towel, and let stand 5 minutes. Peel and cube potatoes; set aside.

Combine onion and next 15 ingredients (onion through bay leaf) in a 3-quart casserole; stir well.

Cover with casserole lid, and microwave at HIGH 5 minutes; stir and continue cooking for another 5 minutes.

Stir in potato, shrimp, and fish.

Cover and microwave at high 3 minutes or until fish flakes easily when tested with a fork.

Discard bay leaf.
 

Nutritional analysis per serving:
Calories 229, Protein 20.9g, Fat 3.8g, Calories From Fat 15%, Carbohydrate 27g, Cholesterol 70mg, Fiber 3.2g, Sodium 333mg.

Fish and Seafood Recipes