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!
- 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
- 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.
- 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.
- 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.
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