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Caribbean Seafood Stew

Makes: 4 to 6 servings
Start to Finish 30 mins
Caribbean Seafood Stew
  • 1  pound  fresh or frozen skinless white-flesh fish fillets, such as tilapia or cod
  • 2  tablespoons  olive oil
  • 1  tablespoon  lime juice
  • 1/4  teaspoon  salt
  • 1/8  teaspoon  ground black pepper
  • 1  cup  chopped onion (2 medium)
  • 1  cup  chopped green sweet pepper (1 large)
  • 6  cloves garlic, minced
  • 1  fresh jalapeno chile pepper, seeded and finely chopped*
  • 1 14 1/2 ounce can  diced tomatoes, undrained
  • 1/2  cup  unsweetened coconut milk
  • 8  ounces  fresh or thawed, frozen peeled and deveined medium shrimp
  • 1/2  cup  snipped fresh cilantro
  • 2  cups  hot cooked rice
  • 2  tablespoons  snipped fresh cilantro
  •  Bottled hot pepper sauce (optional)

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 1-inch pieces. In a medium bowl stir together 1 tablespoon of the oil, the lime juice, salt, and black pepper. Add fish and toss gently to coat; set aside.

2. In a large saucepan heat the remaining 1 tablespoon oil over medium-high heat. Add onion, sweet pepper, garlic, and jalapeno pepper. Cook and stir about 4 minutes or until onion is tender. Stir in tomatoes and coconut milk. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes, stirring occasionally. Stir in fish mixture, shrimp, and the 1/2 cup cilantro. Return to boiling; reduce heat. Simmer, uncovered, about 5 minutes more or until fish flakes easily when tested with a fork and shrimp are opaque, stirring occasionally.

3. Ladle soup into bowls over hot cooked rice. Sprinkle with the 2 tablespoons cilantro. If desired, serve with hot pepper sauce.

From the Test Kitchen*Tip:
  • Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Nutrition Facts (Caribbean Seafood Stew)
  • Servings Per Recipe 4,
  • cal. (kcal) 400,
  • Fat, total (g) 15,
  • chol. (mg) 120,
  • sat. fat (g) 7,
  • carb. (g) 34,
  • Monosaturated fat (g) 5,
  • Polyunsaturated fat (g) 1,
  • fiber (g) 3,
  • sugar (g) 6,
  • pro. (g) 33,
  • vit. A (IU) 1118,
  • vit. C (mg) 48,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 6,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 101,
  • Cobalamin (Vit. B12) (g) 2,
  • sodium (mg) 716,
  • Potassium (mg) 808,
  • calcium (mg) 131,
  • iron (mg) 4,
  • Mark as Free Exchange () 0,
  • Percent Daily Values are based on a 2,000 calorie diet

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