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Seafood Stew | Eat Well at Festival Foods I must confess this meal takes a tad bit longer than 20 minutes, but it is just too good not to share! With a warm, comforting tomato base, succulent shrimp and perfectly-cooked fish, this protein-packed Seafood Stew is a delicious way to take the chill away.

Try serving with chopped parsley and slices of crusty whole grain bread to make this quick and easy dish feel extra special! Seafood Stew | Eat Well at Festival Foods

 

Seafood Stew

Ingredients:

  • ¼ cup olive oil
  • 1 medium onion, finely chopped
  • 2 small carrots, finely chopped
  • 1 Tbsp. finely chopped garlic
  • 1 bay leaf
  • 1 Tbsp. Italian seasoning
  • 1 Tbsp. crushed red pepper
  • 1 cup unsalted chicken stock
  • 1 (28 oz.) can no-salt-added crushed tomatoes
  • 1 lb. large uncooked shrimp, peeled and deveined
  • 1 lb. firm white fish like halibut, cut into
  • 1-inch cubes Salt and pepper, to taste
  • ¼ cup chopped fresh parsley, optional

 

Directions:

  1. Heat oil in a 6-quart shallow Dutch oven or saucepot over medium heat. Add onion and carrots. Stirring occasionally, cook until tender; about 7 minutes. Add garlic, bay leaf and seasoning; cook for about 1 minute or until garlic becomes fragrant.
  2. Stir in chicken stock and tomatoes. Reduce heat to low; cover and simmer for 10 minutes. Return to a boil over medium-high heat. Gently stir in shrimp and white fish. Cover and cook for 10 minutes or until fish flakes easily with a fork. Discard bay leaf and season with salt and pepper.
  3. To serve, ladle into soup bowls and sprinkle with parsley, optional.


Yield: 6 servings  

*Per Serving: Calories 270, Total Fat 11g (Saturated 1.5g, Trans 0g), Cholesterol 160mg, Sodium 330mg, Total Carbohydrate 11g (Dietary Fiber 3g, Sugars 6g), Protein 31g, Vitamin A 90%, Vitamin C 30%, Calcium 10%, Iron 6%  

*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.  

Have a question about nutrition? Our Mealtime Mentors would love to help! Reach out at AskFestivalDietitians.com or find them on Facebook, Instagram, Pinterest and Twitter.

FVMM Tip | Eat Well with Festival Foods

Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.

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