Frank's Recipes! Low Fat Monkfish Stew (high fiber)

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Low Fat Monkfish Stew (high fiber)

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 and freshly ground black pepper, to taste

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.

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.

Calories...295...Fat...7 g...Carbs...30 g...Protein...30 g...
Sodium...505 mg...Fiber...5 g.