Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with cole slaw and whole grain sourdough bread.
Diet Type: Low Fat
Ingredients:
  • 1 tablespoon olive oil
  • 2 large tomatoes, chopped
  • 1 green bell pepper, chopped
  • 2 bay leaves
  • 1/4 teaspoon black pepper
  • 1 teaspoon file powder
  • 1/2 pound white fish, cut into 1
  • 3 cups water
  • 1 large onion, chopped
  • 1/2 pound Okra, sliced (fresh or frozen)
  • 1/2 teaspoon celery seed
  • 1/4 teaspoon salt
  • 1/4 teaspoon Cayenne
  • 1/2 pound shrimp, peeled
  • Serves: 6
    Cooking Time: 30 minutes - one hour
    Instructions:
    Heat oil in a large soup pot. Saute onion until transparent, about 5 minutes. Add remaining ingredients, except file powder and seafood, and bring to a boil. Reduce heat and simmer at least 30 minutes, until slightly thickened. Add seafood and file powder and simmer 5 minutes or until seafood is cooked throughout.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 143
    Calories from Fat 47
     % Daily Value*
    Total Fat 5g8%
      Saturated Fat 1g4%
      Mono Fat 2g 
    Cholesterol 90mg30%
    Sodium 206mg9%
    Total Carbs 9g3%
      Dietary Fiber 2g10%
    Protein 16g 
    Iron14%
    Calcium7%
    Vitamin C41%
    Vitamin E6%
    Vitamin A8%
    Vitamin B-1215%
    Vitamin B-615%
    Pantothenic acid7%
    Niacin14%
    Riboflavin6%
    Thiamin13%
    Folate20%
    Selenium35%
    Manganese25%
    Copper10%
    Zinc9%
    Potassium13%
    Phosphorus19%
    Magnesium13%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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