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Fish Stew with Couscous

Glorious Garbanzos

Garbanzo beans are loaded with plenty of fiber—the soluble kind. Start slowly so you have time to get used to added fiber in your diet!

Source

Stop Dieting and Lose Weight from Prevention® (2003) p. 233

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Branch out with fish! Fish fillets are pan fried with chickpeas and olives and served on a bed of couscous. From Prevention Healthy Cooking.

Prep Time:15 min

Start to Finish:40 min

makes:6 servings

2	cloves garlic, finely chopped
1	medium onion, halved and thinly sliced
1	teaspoon ground cumin
1/4	teaspoon ground cinnamon
1	can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes, undrained
1	can (19 oz) Progresso® chick peas (garbanzo beans), drained, rinsed
1	cup Progresso® chicken broth (from 32-oz carton)
1/3	cup pitted prunes, chopped
1/4	cup kalamata olives, pitted and halved
4	orange roughy or halibut fillets (4 oz each)
1	box (10 oz) couscous

1.	Coat large skillet with cooking spray. Add garlic, onion, cumin and cinnamon. Coat lightly with cooking spray; place over medium heat. Cook and stir 8 minutes or until onion is softened.
2.	Add tomatoes, chickpeas, broth, prunes and olives. Cook, stirring occasionally, 5 minutes. Push mixture to the edge of skillet. Add fish. Spoon chick pea mixture over fish. Reduce heat. Cover and simmer 10 minutes or until fish flakes easily with fork.
3.	Meanwhile, cook couscous according to package directions. Fluff with fork. Divide couscous among 4 plates; top with fish and chick pea mixture.

Nutritional Information

1 Serving: Calories 420 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 40mg; Sodium 390mg; Total Carbohydrate 66g (Dietary Fiber 8g, Sugars 7g); Protein 28g Percent Daily Value*: Vitamin A 4%; Vitamin C 8%; Calcium 10%; Iron 20% Exchanges: 3 Starch; 1 Other Carbohydrate; 1 Vegetable; 2 1/2 Very Lean Meat Carbohydrate Choices: 4 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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