Spicy Seafood Stew
ounces fresh or frozen skinless fish fillets (halibut, orange roughy, or sea bass)
ounces fresh or frozen peeled and deveined shrimp
teaspoons olive oil
cup chopped onion
cup finely chopped carrot
cup chopped red or green sweet pepper
cloves garlic, minced
14 1/2 ounce can low-sodium tomatoes, undrained and cut up
8 ounce can low-sodium tomato sauce
cup reduced-sodium chicken broth
cup dry red wine or reduced-sodium chicken broth
teaspoon Cajun seasoning
teaspoon ground cumin
teaspoon crushed red pepper (optional)
- Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry. Cut the fish into 1-inch pieces. Cover and chill fish pieces and shrimp until needed.
- In a large saucepan heat olive oil over medium-high heat. Cook and stir onion, carrot, sweet pepper, and garlic in hot oil until tender. Stir in the undrained tomatoes, tomato sauce, chicken broth, wine or chicken broth, bay leaves, dried thyme (if using), Cajun seasoning, cumin, and if desired, crushed red pepper. Bring the mixture to boiling; reduce heat. Simmer, covered, for 20 minutes.
- Gently stir in the fish pieces, shrimp, and fresh thyme (if using). Cover and simmer about 5 minutes more or until the fish flakes easily when tested with a fork and shrimp are opaque. Remove the bay leaves before serving.
Nutrition Facts(Spicy Seafood Stew)
- Per serving:
- 199 kcal cal.,
- 5 g fat
- (1 g sat. fat,
- 84 mg chol.,
- 341 mg sodium,
- 15 g carb.,
- 3 g fiber,
- 22 g pro.
- Percent Daily Values are based on a 2,000 calorie diet