Fish and Shrimp STEW
Fish and Shrimp STEW
INGREDIENTS
8 oz cod
6 oz shrimp, peeled and deveined, rinsed
1 1/4 cup low-sodium, fat-free broth, chicken or vegetable
1/3 cup yellow onion, chopped
1 cup celery, sliced
1 tsp (about 1 clove) garlic, minced
2 cups (14 1/2 oz can) diced tomatoes, drained
1 cup canned tomato sauce, no salt or fat added
1 tsp dried oregano, crushed
1/4 tsp salt
1/8 tsp ground black pepper
1 tbsp dried parsley
DIRECTIONS
Prep the seafood: Cut cod into 1 to 1 1/2-inch pieces. Cut shrimp in half from head to tail (along its long side).
Soften vegetables: In a large saucepan, add 1/4 cup broth, onion, celery, and garlic. Cook over medium heat, stirring occasionally, until onions begin to turn translucent, about 7-10 min.
Start broth: Add remaining 1 cup broth. Turn heat to high and bring to a boil (large bubbles rapidly breaking the surface). Reduce heat to low.
Simmer: Let mixture simmer uncovered (small bubbles gently breaking the surface) for 5 min.
Add tomatoes and seasoning: Stir in diced tomatoes, tomato sauce, oregano, salt, and pepper. Bring back to a boil, then reduce to low heat. Cover with a lid. Simmer for 5 min.
Cook seafood: Add cod and shrimp. Bring just back to a boil, then reduce to low heat. Cover and simmer for 3–5 min. Fish is done when it flakes easily with a fork and shrimp are done when no longer gray and slightly firm.
Finish and serve: Sprinkle with dried parsley and serve hot.
TIPS
This recipe uses cod for nutritional calculations. You can substitute haddock, sole, or flounder if desired, but keep in mind that calories, protein, and sodium may vary slightly with each type of fish.
Don’t want to mince garlic all the time? Consider buying a jar of minced garlic and substituting 1 tsp for each garlic clove in your recipes.
Watching your sodium? Consider using diced tomatoes with no salt in the ingredients.
Nutrition per serving is for low-sodium, fat-free chicken broth only; values may change if using vegetable.
ESTIMATED NUTRITION PER SERVING:
The information provided here is for educational purposes only and is not intended as medical or nutritional advice. Do not use ingredients that you are allergic to. Make sure food is cooked to a safe temperature and refer to an official food safety authority if unsure. Nutritional values are estimates only; always check nutrition labels of ingredients for actual values. Consult with a qualified healthcare professional before making any changes to your diet or lifestyle.
