Mediterranean Seafood Stew Recipe
Mediterranean flavors make this dish special enough for company. Even though it's loaded with orange roughy, shrimp and scallops, guest who say they don't like seafood ask for the recipe.
Healthy
Quick
Diabetic Exchange
Contest Winning
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 6 servings
Ingredients
1 medium onion, finely chopped
1 tablespoon olive oil
1-1/2 teaspoons minced garlic, divided
1/2 pound plum tomatoes, seeded and diced
1 teaspoon grated lemon peel
1/4 teaspoon crushed red pepper flakes
1 cup clam juice
1/3 cup white wine or additional clam juice
1 tablespoon tomato paste
1/2 teaspoon salt
1 pound orange roughy or red snapper fillets, cut into 1-inch cubes
1 pound uncooked large shrimp, peeled and deveined
1/2 pound sea scallops
1/3 cup minced fresh parsley
1/3 cup reduced-fat mayonnaise
Directions
In a Dutch oven, saute onion in oil until tender. Add 1/2 teaspoon garlic; cook 1 minute longer. Add the tomatoes, lemon peel and pepper flakes; cook and stir for 2 minutes. Add the clam juice, wine or additional clam juice, tomato paste and salt. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until heated through.
Add the fish, shrimp, scallops and parsley. Cover and cook for 8-10 minutes or until fish flakes easily with a fork, the shrimp turn pink and scallops are opaque. Combine mayonnaise and remaining garlic; dollop onto each serving. Yield: 6 servings.
Nutritional Facts
1 cup stew with 2 teaspoons mayonnaise topping equals 221 calories, 8 g fat (1 g saturated fat), 123 mg cholesterol, 607 mg sodium, 7 g carbohydrate, 1 g fiber, 28 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
Originally published as Mediterranean Seafood Stew in Light & Tasty February/March 2002, p39
Beth Layman :)
GH: Anna, Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
GH: Anna, Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
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Posted by: Beth Layman <blayman38@gmail.com>
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