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Low Fat Seafood Stew

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Submitted by jhartway

A savory seafood stew made with fish, sea scallops and succulent shrimp.

YIELD

3 servings

PREP

20 min

COOK

20 min

READY

40 min

Ingredients

1 1
EACH EACH GARLIC
clove
½ 2.5
TEASPOON ML THYME
basil or oregano *
½ 0.5
EACH EACH ONIONS
chopped
¼ 113.4
POUND G FISH, COD
or other white fleshed firm fish, cut into 1 inch cubes
2 ½ 591
CUPS ML TOMATOES
canned, chopped, with liquid
¼ 113.4
POUND G SEA SCALLOPS
1 inch pieces
1 1
EACH EACH BAY LEAVES
whole *
¼ 113.4
POUND G SHRIMP
raw, cleaned
1 1
X X CAYENNE PEPPER
pinch *
1 1
X X SALT
to taste *
1 1
X X BLACK PEPPER
to taste *
0.6
TEASPOON ML FENNEL SEEDS
optional

Directions

Combine tomatoes, garlic, onion, and seasoning in saucepan. Simmer for 10 minutes. Add cod and simmer gently for 2 minutes, add scallops and simmer 2 miinutes, add shrimp and simmer 3 to 5 minutes, just until shrimp turns pink.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 285g (10.1 oz)
Amount per Serving
Calories 149 9% from fat
 % Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 110mg 37%
Sodium 214mg 9%
Total Carbohydrate 3g 3%
Dietary Fiber 2g 9%
Sugars g
Protein 50g
Vitamin A 28% Vitamin C 38%
Calcium 9% Iron 16%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Trans-fat Free, Low Carb
 

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