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Spicy Seafood Stew

Makes: 4 servings
Serving size: 1 1/3cups
Prep 15 mins Cook 25 mins
Spicy Seafood Stew
  • 8  ounces  fresh or frozen skinless fish fillets (halibut, orange roughy, or sea bass)
  • 6  ounces  fresh or frozen peeled and deveined shrimp
  • 2  teaspoons  olive oil
  • 2/3  cup  chopped onion
  • 1/2  cup  finely chopped carrot
  • 1/2  cup  chopped red or green sweet pepper
  • 2  cloves garlic, minced
  • 1 14 1/2 ounce can  low-sodium tomatoes, undrained and cut up
  • 1 8  ounce can  low-sodium tomato sauce
  • 1  cup  reduced-sodium chicken broth
  • 1/4  cup  dry red wine or reduced-sodium chicken broth
  • 2  bay leaves
  • 1  tablespoon  snipped fresh thyme or 1 teaspoon dried thyme, crushed
  • 1/2  teaspoon  Cajun seasoning
  • 1/4  teaspoon  ground cumin
  • 1/4  teaspoon  crushed red pepper (optional)

1. 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.

2. 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.

3. 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)
  • Servings Per Recipe 4,
  • cal. (kcal) 199,
  • Fat, total (g) 5,
  • chol. (mg) 84,
  • sat. fat (g) 1,
  • carb. (g) 15,
  • fiber (g) 3,
  • pro. (g) 22,
  • vit. A (RE) 711,
  • vit. C (mg) 48,
  • sodium (mg) 341,
  • calcium (mg) 81,
  • iron (mg) 4,
  • Vegetables () 3,
  • Lean Meat () 2,
  • Percent Daily Values are based on a 2,000 calorie diet

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