Low Fat Monkfish Stew Recipe

Ingredients

1 tablespoon olive oil

1 onion, sliced

2 cloves garlic, minced

3 tablespoons ouzo or pernod

3/4 pounds potatoes, peeled

--cut into 1/2-inch cubes

--2 cups

14 ounces diced tomatoes, drained

16 ounces clam juice

--or 2 cups homemade fish stock

1 1/2 pound monkfish

-- membrane removed

--cut into 1-inch pieces

4 cups spinach leaves, washed and torn

1/2 cup fresh basil leaves, slivered

-- plus additional whole leaves, for garnish

2 tablespoons lemon juice

-- or to taste

salt & freshly ground black pepper, to taste

Method

1.In a Dutch oven, heat oil over medium heat.

Add onions and cook, stirring, until soft, about 5 minutes.

Add garlic and cook until fragrant, about 1 minute more.

Add liqueur, potatoes, tomatoes and clam juice or fish stock.

Bring to a simmer, cover and cook until the potatoes are just tender, about 10 minutes.

2.Add monkfish.

Return to a simmer and cook, covered, until the fish is tender, about 5 minutes.

Stir in spinach and cook until wilted, 2 minutes.

Add slivered basil leaves, lemon juice, salt and pepper.

Garnish with a few whole basil leaves and serve.

Makes about 8 cups, for 4 servings.

295 calories per serving: 30 grams protein.

7 grams fat (0.

6 gram saturated fat), 30 grams carbohydrate; 505 mg sodium; 42 mg cholesterol; 5 grams fiber.

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