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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      Nature's Food Patch Market & Café

      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.