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.

Recipe from Diabetic Living
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  • 8 ounces fresh or frozen skinless cod or sea bass fillets
  • 6 ounces fresh or frozen peeled and deveined shrimp
  • 1/3 cup chopped onion
  • 2 stalks celery, sliced
  • 1/2 teaspoon bottled minced garlic (1 clove)
  • 2 teaspoons olive oil
  • 1 cup reduced-sodium chicken broth
  • 1/4 cup dry white wine or reduced-sodium chicken broth
  • 1 14 1/2 ounce can no-salt-added diced tomatoes, drained
  • 1 8 ounce can no-salt-added tomato sauce
  • 1 teaspoon dried oregano, crushed
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 tablespoon snipped fresh parsley
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.
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.
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.

nutrition information

Per Serving: cal. (kcal) 165, Fat, total (g) 4, chol. (mg) 87, sat. fat (g) 1, carb. (g) 12, fiber (g) 2, pro. (g) 19, sodium (mg) 459, Vegetables () 2, Lean Meat () 2, Fat () 0.5, Percent Daily Values are based on a 2,000 calorie diet
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