Cod Stew with Potatoes - Atkins Diet Recipes

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Category : Fish And Sea Food

Recipe : Cod Stew with Potatoes

With no added fat, how could this light stew not become a favorite? The broth gets its
creaminess from pureed potatoes instead of cream or butter. Serve with a salad of
crisp greens.

Makes 4 servings

20 ounces pared all-purpose potatoes, cut into 1" cubes
1 1/2 cups diced onions
1 cup diced celery
1 cup diced carrot
12 medium garlic cloves, chopped
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1 bay leaf
1 pound 4 ounces cod or other firm-fleshed white fish, cut into 2" pieces
1/4 cup chopped fresh parsley
2 tablespoons fresh lemon juice
1/2 teaspoon freshly ground black pepper

In medium saucepan, combine potatoes, onions, celery, carrot, garlic, thyme, salt
and bay leaf; add 4 cups water. Bring to a boil, reduce heat and simmer, covered,
15-20 minutes, until potatoes are just tender.
With slotted spoon, transfer 2 cups of potato mixture to food processor or
blender. Add 1 cup of cooking liquid; puree until smooth.
Return puree to saucepan and bring to simmer. Add fish and cook until barely
cooked through, 3-4 minutes. Gently stir in parsley, lemon juice and pepper;
discard bay leaf. Serve immediately.

SERVING (1/2 CUP) PROVIDES: 1 3/4 Vegetables, 2 Proteins, 1 Bread; 1 gram Fat, 5
grams Fiber.

PER SERVING: 281 Calories, 1 g Total Fat, 0 g Saturated Fat, 61 mg Cholesterol, 399
mg Sodium, 38 g Total Carbohydrate, 5 g Dietary Fiber, 30 g Protein, 90 mg Calcium