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Soup and Stew Recipes

Photo by: Becky Luigart-Stayner; Lydia DeGaris-Pursell

Fisherman's Seafood Stew

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

Cooking Light JANUARY 2002

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

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

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.

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.

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

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Fisherman's Seafood Stew recipe