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!
20 Minute Meals:
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. This is one of the many recipes we enjoy developing for our guests! We’d love to chat more about great-tasting recipes and a few super easy ways to eat healthy so let’s make it a date -- join our #KINDstart Twitter chat from 7-8 p.m. CST on Tuesday, Jan. 26. The Festival Foods registered dietitians will be joined by the great people at KIND Snacks to answer questions, talk smart snacking and give tips on nutrition. Of course we want all this information to be helpful, inspiring and kind. That’s why we’re calling it #KINDstart. We also want it to be fun, which is why we’re giving away some really great prizes! Chat participants will have a chance to earn everything from Festival Foods gift cards worth $300, $200 and $100! You also could win a variety of KIND Snack bars. One super lucky chat participant will get a FOUR MONTH SUPPLY of those amazing KIND products!
Emily Schwartz is a Registered Dietitian Nutritionist (RDN) with Festival Foods.