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Brazilian-Style Seafood Stew - Makes 6 servings.

• 3/4 lb. skinless white fish fillets (such as halibut, cod, or red snapper), cut into 1-inch pieces
• Salt and freshly ground white pepper
• 3 Tbsp. olive oil, divided
• 2 Tbsp. freshly squeezed lime juice
• 3 garlic cloves, finely minced
• 1 ½ cups chopped onion
• ½ cup chopped green bell pepper
• ½ cup chopped red bell pepper
• ½ cup chopped orange bell pepper
• 1 fresh serrano chile, seeded and diced,* or 3/4 teaspoon cayenne, or to taste
• 1 garlic clove, mashed
• 1 can (14.5 ounces) diced tomatoes in juice
• 3/4 cup unsweetened, reduced-fat coconut milk
• 1/2 cup finely chopped fresh cilantro, loosely packed, divided
• 1/2 cup finely chopped fresh chives, loosely packed, divided
• 3/4 lb. medium shrimp, peeled and deveined
• 3 cups hot cooked long-grain brown rice

Sprinkle the fish with salt and pepper and let it stand a few minutes. In a large bowl, whisk together 2 tablespoons of the olive oil and the lime juice. Stir in the minced garlic cloves. Add the fish and stir to coat on all sides. Let it stand for 15 minutes.

In a large pot, heat the remaining 1 tablespoon of oil over medium heat. Add the onion, bell peppers, chile, and mashed garlic. Saute for about 5 minutes, stirring often, until the onion is translucent. Mix in the tomatoes with juice, coconut milk, ½ of the cilantro, ½ of the chives, the shrimp, and the fish and its marinade. Bring liquid to a simmer and cook gently for 5 to 7 minutes, until the fish and shrimp are opaque in the center. Take care not to overcook the seafood. Season to taste with salt and pepper.

Place ½ cup of hot cooked rice in each of 6 shallow bowls. Ladle the stew on top of the rice. Sprinkle with the remaining cilantro and chives, and serve.

*Wear rubber gloves to handle fresh chiles and keep your hands away from your eyes.

Per serving: 319 calories, 10 g. total fat (2 g. saturated fat), 33 g. carbohydrate, 24 g. protein, 2 g. dietary fiber, 220 mg. sodium.