French Country Shellfish Stew - 30g Carbs, 4g Fiber
From www.foodfit.com
This recipe serves: 4
Preparation time: 25 minutes
Cooking time: 20 minutes
2 Tbsp olive oil
1 onion, finely chopped
2 stalks celery, finely chopped
1 red pepper, finely chopped
2 cloves garlic, minced
Salt to taste
Freshly ground black pepper
Zest of 1 orange
1 tsp minced, fresh thyme, or 1 teaspoon dried
1 bay leaf
1/2 cup white wine
1 28-oz can diced tomatoes, drained
2 cups fish stock, clam juice or chicken broth
1 dozen littleneck or cherrystone clams
12 medium shrimp, peeled and deveined
2 lb mussels, scrubbed
2 Tbsp fresh parsley, coarsely chopped
1. Heat the olive oil in a soup pot over medium heat. Add the onion,
celery, red pepper and garlic, season lightly with salt and pepper and
cook until the vegetables begin to soften, about 5 minutes.
2. Add the orange zest, thyme, bay leaf and wine and bring to a boil.
Cook until the wine is almost gone.
3. Add the tomatoes and fish stock (or clam juice or chicken broth) and
cook for 5 minutes more. (This can be made in advance and stored in
the refrigerator for up to 3 days.)
4. Rinse the clams and add them to the pot, cover with a lid or foil and
cook for 5 minutes.
5. Remove the cover and add the mussels. Cover again and cook for 1
minute. Remove the cover, add the shrimp and cook until the shrimp are
just cooked, about 2 minutes more.
6. Season with salt and pepper if needed and serve hot.
Serving Size 2 cups stew
Amount Per Serving
Calories 440
Total Fat 14g
Saturated Fat 2g
Protein 44g
Total Carbohydrate 30g
Dietary Fiber 4g
Sodium 958 mg
Percent Calories from Fat 28%
Percent Calories from Protein 40%
Percent Calories from Carbohydrate 26%