Italian Fish Stew
This fish and shrimp stew is often served over crostini or toast. With less than 200 calories per serving, it makes a great diet lunch or light dinner.
Ingredients
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8 oz. fresh or frozen skinless cod or sea bass fillets
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6 oz. fresh or frozen peeled and deveined shrimp
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1/3 cup chopped onion
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2 stalks celery, sliced
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1/2 tsp. bottled minced garlic (1 clove)
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2 tsp. olive oil
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1 cup reduced-sodium chicken broth
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1/4 cup dry white wine or reduced-sodium chicken broth
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1 14-1/2-oz. can no-salt-added diced tomatoes, drained
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1 8-oz. can no-salt-added tomato sauce
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1 tsp. dried oregano, crushed
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1/4 tsp. salt
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1/8 tsp. ground black pepper
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1 Tbsp. snipped fresh parsley
Directions
1.
Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1-1/2-inch pieces. Cut shrimp in half lengthwise. Cover and chill fish and shrimp until needed.
2.
In large saucepan, cook onion, celery, and garlic in hot oil until tender. Carefully stir in 1 cup broth and wine. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Stir in tomatoes, tomato sauce, oregano, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 5 minutes.
3.
Gently stir in fish and shrimp. Return just to boiling; reduce heat to low. Cover and simmer for 3 to 5 minutes or until fish flakes easily with a fork and shrimp are opaque. Sprinkle with parsley. Makes 4 servings.
Nutrition information
Calories 165, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 87 mg, Sodium 459 mg, Carbohydrate 12 g, Fiber 2 g, Protein 19 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 2, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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