Serves 4 (serving size: 1 cup)
- 2 teaspoons extra-virgin olive oil
- 1 medium onion, chopped
- 1 small garlic clove, minced
- 1 cup bottled clam juice
- 1 medium potato, peeled and cut in ¾-inch dice
- 4 plum tomatoes, seeded and chopped
- 10 ounces fresh cod, cut into 2-inch-square pieces
- 6 ounces sea scallops
- 1 tablespoon fresh tarragon, chopped, or 1 teaspoon dried tarragon
- ½ teaspoon sea salt (optional)
- ½ teaspoon freshly grounded black pepper
In a small Dutch oven or pot, heat oil over medium-high heat. Sauté onion and garlic until translucent, about 4 minutes. Pour in clam juice and ½ cup of water. When the liquid comes to a boil, add potatoes and tomatoes. Reduce heat to a simmer, cover and cook for 10 minutes. Add fish, scallops, and tarragon. Simmer until fish is opague in center and flakes easily, about 4 to 5 minutes, depending on thickness. Season with sea salt (if using) and pepper and serve.
Servings of fruits and vegetables: 1 vegetable
Diabetes-beating phytonutrients: allicin, beta-sitosterol, glutathione
Nutrition information: 142 calories, 21 grams protein, 3 grams total fat, 0.5 gram saturated fat, 45 milligrams cholesterol, 7 grams carbohydrate, 1 gram dietary fiber, 110 milligrams sodium
