Low Fat Seafood Stew
A savory seafood stew made with fish, sea scallops and succulent shrimp. 71
71
Ingredients
| 1 | each |
garlic
clove |
|
| ½ | teaspoon |
thyme
basil or oregano |
* |
| ½ | each |
onions
chopped |
|
| ¼ | pound |
fish, cod
or other white fleshed firm fish, cut into 1 inch cubes |
|
| 2 ½ | cups |
tomatoes
canned, chopped, with liquid |
|
| ¼ | pound |
sea scallops
1 inch pieces |
|
| 1 | each |
bay leaves
whole |
* |
| ¼ | pound |
shrimp
raw, cleaned |
|
| 1 | x |
cayenne pepper
pinch |
* |
| 1 | x |
salt
to taste |
* |
| 1 | x |
black pepper
to taste |
* |
| ⅛ | teaspoon |
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.
Nutrition Facts
Serving Size 285g (10.1 oz)Amount per Serving
Calories 1499% of calories 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?
