Eric's Fish Stew

This is my fish stew. It conforms to "The Zone" proportions of 40% carbs, 30% protein, and 30% fat. The picture shows about 3 servings, which is equivalent to 3 Zone blocks.

Here's the recipe:

Ingredients

• 1 Yam - peeled and cut into 1/2 inch cubes
  
• 1 Small onion - chopped
• 2 Tbsp Olive Oil
  
• 1/4 lb Spinach - chopped
  
• 10 oz Asparagus - cut into 3 inch lengths.
  
• 1/2 Can Coconut Milk 7oz.
• 1 Can Diced Tomatoes 14oz.
  
• 1 lb Fish - filleted, rinsed and cut into 1 inch strips
  
• 4 oz Scallops
• 8 oz Shrimp
• 1 Lemon - juiced
  
• 1 tsp Tuscan spices -or- 1/4 tsp ea. dried basil, rosemary, garlic powder, paprika

For the Fish I used Pacific Cod, but any flaky, white fish could be substituted. I used 31-40 count cooked frozen Shrimp.

Heat the olive oil in a 5Qt pot. Saute, medium heat, the onion and yam until the onion is translucent. about 5 minutes.

Add the tomatoes, coconut milk, spices and simmer, covered for 10 minutes.

Add the spinach, asparagus and simmer for an additional 5 minutes.

Add fish and scallops, simmer for an additional 7 minutes.

Add frozen (cooked) shrimp and heat until shrimp is heated through.

Add Lemon juice. Salt and pepper to taste.

Makes approximately 20 Servings.

Serving size 100g

Nutrition Facts

Amount Per Serving

Calories 80.0 Calories from Fat 22.9 Fat 2.5 g 4 % Saturated Fat 1.3 g 7 % Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.0 g Cholesterol 24.6 mg 8 % Sodium 133.4 mg 6 % Potassium 360.0 mg 10 % Carbohydrate 9.2 g 3 % Dietary Fiber 1.6 g 6 % Protein 8.0 g 16 %