Mbisi Ye Kalou Fish Stew Recipes

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ITALIAN FISH STEW



Italian Fish Stew image

Make and share this Italian Fish Stew recipe from Food.com.

Provided by Russ L.

Categories     Very Low Carbs

Time 1h

Yield 4 serving(s)

Number Of Ingredients 14

8 ounces sea bass
6 ounces medium shrimp
1/3 cup onion, chopped
2 stalks celery, sliced
1/2 teaspoon minced garlic
2 teaspoons olive oil
1 cup reduced-sodium chicken broth
1/4 cup dry white wine
1 (14 1/2 ounce) can diced tomatoes
1 (8 ounce) can tomato sauce
1 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon snipped parsley

Steps:

  • 1. Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1- ½-inch pieces. Cut shrimp in half lengthwise. Cover and chill fish and shrimp until needed.
  • 2. In large saucepan, cook onion, celery, and garlic in hot oil until tender. Carefully stir in 1 cup broth and wine. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Stir in tomatoes, tomato sauce, oregano, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 5 minutes.
  • 3. Gently stir in fish and shrimp. Return just to boiling; reduce heat to low. Cover and simmer for 3 to 5 minutes or until fish flakes easily with a fork and shrimp are opaque. Sprinkle with parsley.

Nutrition Facts : Calories 169.4, Fat 4.5, SaturatedFat 0.8, Cholesterol 77.2, Sodium 767, Carbohydrate 10.8, Fiber 2.8, Sugar 6.3, Protein 19.5

MBISI YE KALOU (FISH STEW)



Mbisi Ye Kalou (Fish Stew) image

Make and share this Mbisi Ye Kalou (Fish Stew) recipe from Food.com.

Provided by Sackville

Categories     Stew

Time 35m

Yield 3-4 serving(s)

Number Of Ingredients 8

1 1/2 lbs firm white fish fillets
1 large onion, sliced
1 green pepper, seeded and sliced
4 -6 tablespoons butter or 4 -6 tablespoons oil
1 chili peppers or 1 crushed red pepper flakes
1 lb swiss chard or 1 lb beet leaf
1 (10 ounce) package frozen greens
1 cup water

Steps:

  • Cut fish into thick pieces.
  • In a stewing pan, sauce the onion and green pepper slices in 2 tablespoons of the oil or butter.
  • Add chilies, greens and water.
  • Simmer, covered, about 10 minutes.
  • Add 2-4 tablespoons oil or butter and fish.
  • Continue to simmer, covered, until fish flakes easily, about 20 minutes.

Nutrition Facts : Calories 375.3, Fat 18.5, SaturatedFat 10.3, Cholesterol 193.1, Sodium 278.4, Carbohydrate 8.2, Fiber 1.6, Sugar 3.9, Protein 42.9

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