South African Fish Stew

Jenna Holst, author of "Stews," currently lives in South Africa, where she picked up the vibrant flavors for this stew. I could not find a tangerine, so I substituted the zest of an orange to great effect. I also added an extra potato because I enjoy potatoes in a stew. One note from the author: "This dish cannot be made ahead, reheated or frozen because the fish will become overcooked and toughen.

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2 tbsp. vegetable oil

1 medium onion, thinly sliced

1 medium green or yellow bell pepper, seeded and cut into thin strips

1 medium carrot, cut into thin strips

3 plump cloves garlic, minced

1 tsp. paprika

1 tsp. ground cumin

1½ tsp. ground coriander

¼ tsp. turmeric

5 to 6 plum tomatoes, peeled, seeded and chopped (about 1½ cups)

1½ c. fish broth or water, or ½ c. water and 1 c. clam juice

½ c. dry white wine

2-in. strip fresh tangerine zest

1 bay leaf

2 medium potatoes, peeled and cut into ½-in. cubes

1¾ lb. firm white fish fillets, such as monkfish, hake, cod, catfish or sea bass, cut into serving pieces

1 tsp. salt

¼ tsp. white pepper

3 tbsp. chopped fresh cilantro or flat-leaf parsley

Crushed red chili flakes for garnish, to taste

In a stewpot over medium heat, heat the vegetable oil. Add the onion, bell pepper and carrot and cook until the vegetables are softened, about 5 minutes. Add the garlic, paprika, cumin, coriander and turmeric and cook, stirring constantly, for 2 minutes.

Add the tomatoes, broth, wine, tangerine zest and bay leaf. Cover and bring the liquid to a boil. Add the potatoes and cook for 10 minutes.

Season the fish with salt and pepper, then add the fish to the liquid.

Reduce the heat to medium-low. Cover and simmer until the potatoes are tender and the fish is cooked, about 7 to 10 minutes depending upon the thickness of the fish. Stir in the cilantro. Serve in soup plates and garnish with crushed red chili flakes, to taste.

Makes 4 to 6 servings.

Each 1/6 serving contains approximately 1 bread/ starch exch., 3½ lean-meat exch., 225 calories, 14 gm. carbohydrate, 27 gm. protein, 7 gm. fat (including 1 gm. sat. fat), 70 mg. cholesterol, 510 mg. sodium, 44 mg. calcium and 2 gm. dietary fiber.

Turkey Sancoche This is a hearty stew known in South America as a "sancoche," according to Carol Heding Munson, author of "Simply Chilis, Chowders and Stews." Various meats or fish may be used; here the choice is turkey.

1 lb. boneless, skinless turkey breast, cut into ¾-in. cubes

1 sweet potato, peeled and cut into ¾-inch cubes

1 potato, peeled and cut into ¾-inch cubes

1 butternut squash, peeled and cut into ¾-inch cubes

1 onion, chopped

1 (15 oz.) can black beans, rinsed and drained

1 (14 oz.) can fat-free chicken broth

1 jalapeño pepper, seeded and minced

1 tsp. ground annatto (see Note)

1 tsp. cumin seeds, toasted

¼ c. coarsely chopped cashews, toasted

Combine turkey, sweet potatoes, potatoes, squash, onions, beans, broth, peppers, annatto and cumin seeds in a 4-quart pot. Cover pot, and simmer mixture until turkey is tender and cooked through, about 20 minutes. Top each serving with cashews.

Note: Annatto, a derivative of achiote seed, adds an orange-like color to the dish, much like saffron. The seeds may be found in a market's spice or ethnic sections. Use a mortar and pestle or a spice grinder to grind the seeds. Makes 4 servings.

Each serving contains approximately 2 vegetable exch., 2 bread/ starch exch., 3½-lean meat exch., 380 calories, 42 gm. carbohydrate, 36 gm. protein, 8 gm. fat (including 2 gm. sat. fat), 67 mg. cholesterol, 520 mg. sodium, 120 mg. calcium and 9 gm. dietary fiber.