Italian Fish Stew
Recipe from Diabetic Living

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.


Italian Fish Stew

by 16  people


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Ingredients
  • 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
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.
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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