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Fish - Fish Ragout

Source of Recipe

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List of Ingredients

2 tablespoons Olive oil
2 medium chopped (white + green parts only) leeks
2 finely chopped garlic cloves
2 tablespoons flour
2 1/2 cups fish or chicken stock
1/2 cup white wine or more stock
1/4 teaspoon crush saffron
2 cups diced peeled potatoes
2 cups diced peeled potatoes
2 medium carrots, peeled and diagonally sliced
2 small zucchini, cut in 1/2 lengthwise, then sliced
1 small diced sweet red pepper
1 1/2 pounds cod/halibut/flounder,
...trimmed and cut into 1 inch cubes
1 1/2 tablespoon dried parsley,
...or 1/4 cup freshly chopped
salt and pepper to taste


Recipe

Heat the oil in a large saucepan over a medium heat.
Add the leeks and garlic.
Saute for 5 minutes or until tender. (Do not let brown.)
Stir the flour in, making a paste type mixture.
Add the stocks, wine and saffron.
Stire and bring to a boil, until thickened.
Add the potatoes and carrots. Cover.
Simmer on a medium/low heat for 15 minutes.
Add the zucchini and red pepper.
Stir and cook for 5 minutes, or until the vegetables are
just tender.
Add the fish.
Cook for 3 to 5 minutes, or until the fish is opaque.
Adjust seasoning with salt and pepperto taste.
Sprinkle with the parsley.
Makes 6 servings.

Nutritional info per serving:
310 Calories, Carbs 27g, Fiber 3g, Protein 29g,
Fat 8g, Sodium 388mg, Cholesterol 36mg
Diabetic exchanges:
1 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat