Spicy Seafood Stew - 15g Carbs, 3g Fiber
From: Better Homes and Gardens
Prep: 15 minutes
Cook: 25 minutes
8 oz fresh or frozen skinless fish fillets (halibut, orange roughy, or
sea bass)
6 oz fresh or frozen peeled and deveined shrimp
2 tsp 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-oz can low-sodium tomatoes, undrained and cut up
1 8-oz 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 Tbsp snipped fresh thyme or 1 teaspoon dried thyme, crushed
1/2 tsp Cajun seasoning
1/4 tsp ground cumin
1/4 tsp 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.
Makes four 1-1/3-cup servings
Nutrition Facts per Serving:
199 Calories, 5g Total Fat, 1g Saturated Fat, 84mg Cholesterol,
341mg Sodium, 15g Carbs, 3g Fiber, 22g Protein
Vitamin A: 69%, Citamin C: 82%, Calcium: 8%, Iron: 23%
Exchanges: 3 vegetables, 2 lean meat