Nursing Mom Recipes
For nursing moms whose babies are sensitive to or allergic to milk and soy proteins.
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Southwestern Fish Stew


Because the fish does not need to cook much longer than 15-20  minutes, and because the shrimp is pre-cooked and many of the ingredients are canned, this is a meal that can be assembled rather quickly at the last minute.

1 can (14.5 oz) diced or crushed tomatoes
3 c. water
2 Tbsp. lime juice
1 c. black beans (from can, drained & rinsed)
½ c. whole kernel sweet corn (from can, drained)
½ lb. catfish filet (or other mild fish)
½ lb. medium shrimp (cooked, frozen, peeled & deveined)
1 c. fresh cilantro leaves
Salt & Pepper to taste

Cooked orzo or ditalini for serving


1. In a 3-quart sauce pan or soup pot, combine tomatoes, water, and lime juice. Turn heat on medium-high.

2. Add black beans and corn. Stir.

3. Cut catfish into slightly-larger-than-bite-sized pieces and gently drop into pot.

4. Add shrimp and a large pinch of the cilantro leaves. Stir lightly.

5. Cook soup for about 10 minutes on medium-high.

6. Reduce heat and simmer on medium-low for another 10 minutes.

7. To serve: put cooked orzo or ditalini in serving bowl and top with generous pinch of cilantro leaves. Ladle hot stew over top of cilantro & noodles and stir gently to incorporate.

8. Enjoy!




Photo: B. Geyer