Tilapia in Tomato-Saffron Broth with Broccoli

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I eat a fair amount of fish so I am always on the hunt for different dishes. This dish is somewhat like a soup but is really more of a fish stew. I also chose to use broccoli but you could also add cauliflower or a combinations of both cauliflower and broccoli.

Not only does the steamed broccoli add a nice deep green colour to the dish but broccoli has many health benefits. Steamed broccoli can provide you with some special cholesterol-lowering benefits. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. Raw broccoli still has cholesterol-lowering ability—just not as much.

Broccoli has a strong, positive impact on our body’s detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli.

Broccoli may help us solve our vitamin D deficiency epidemic. It has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.

Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.

There are 7.6g net carbs, 24.3g protein and 7 Weight Watchers points per serving.

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Tilapia in Tomato-Saffron Broth with Broccoli Recipe

By kimmy Published: May 7, 2015

  • Yield: 4 Servings
  • Prep: 15 mins
  • Cook: 50 mins
  • Ready In: 1 hr 5 mins

Calories: 400 | Fat: 31.1g | Protein:24.3 g | Carbs: 10.8 g | Fibre: 3.2 g |WW Points: 7

Ingredients

Instructions

  1. Melt butter in a deep, heavy pot over medium heat.
  2. Add the onion and saute. Add garlic and saute for one minute more then add tomatoes and tomato paste and fresh parsley.
  3. Simmer rapidly, stirring often, until the tomatoes have cooked down a bit, about 15 minutes.
  4. Add stock and bring to a gentle boil then add saffron. Simmer gently with a cover for 30 minutes. Add salt to taste.
  5. Steam broccoli until tender but not mushy.
  6. Add the fish to the broth and simmer without a lid for 3-5 minutes. Stir in coconut milk if using. Ladle over steamed veggies.
By | 2017-09-25T16:17:40+00:00 May 7th, 2015|Dinner, Recipes|

About the Author:

Hello and thanks for popping by! My name is Kim and I love to cook low carbs recipes, desserts, salads and soups. I am always on the hunt for new recipes to make over. My husband Paul was diagnosed with slow onset Type 1 diabetes (LADA) over 5 years ago so we were forced to change the way we did things when it came to cooking. We have always been a healthy and active family. I play soccer, we both run 3-4 times per week and walk 5km most week days after dinner. Our kids play soccer and rugby and are no strangers to a healthy lifestyle. Spending time in the kitchen is always time well spent in my humble opinion and I love to share my cooking successes with you here. There may be hiccups along the way but we keep going and I hope our passion for food translates to your kitchen. Feel free to explore and remember to check us out on Face Book, Twitter, Instagram and Flickr.

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