Fisherman's Seafood Stew

Becky Luigart-Stayner; Lydia DeGaris-Pursell

This fast-cooking tomato-flecked stew is brimming with fish and mussels.

Yield: 5 servings (serving size: about 2 ounces fish, 2/3 cup broth mixture, and about 8 mussels)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 284
  • Calories from fat: 30%
  • Fat: 9.6g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 1.6g
  • Protein: 35.3g
  • Carbohydrate: 13.4g
  • Fiber: 1.4g
  • Cholesterol: 72mg
  • Iron: 7.3mg
  • Sodium: 799mg
  • Calcium: 102mg

Ingredients

  • 2 tablespoons olive oil
  • 1/2 cup minced shallots or onion
  • 1/2 cup finely chopped red bell pepper
  • 3/4 cup dry white wine
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon black pepper
  • 2 garlic cloves, minced
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 bay leaf
  • 1 pound grouper or other firm whitefish fillets, cut into 5 pieces
  • 1 1/2 pounds small mussels, scrubbed and debearded
  • 2 tablespoons chopped fresh flat-leaf parsley

Preparation

  1. Heat oil in a large Dutch oven over medium heat. Add shallots and bell pepper; cook 5 minutes. Add wine and next 6 ingredients (wine through bay leaf); bring to a boil. Reduce heat; simmer 5 minutes, stirring occasionally.
  2. Nestle fish into tomato mixture; top with mussels. Cover and cook 8 minutes; gently shake pan twice to stir mussels (do not lift cover). Discard any unopened shells and bay leaf. Sprinkle with parsley.
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