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Seafood Stew with Toasted Baguette Slices

Seafood Stew with Toasted Baguette Slices

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Rated: 0
  • Makes: 4 to 6 servings
  • Prep 15 mins
  • Cook 30 mins
  • Serving Size: 2 cups stew and 2 baguette slices
  • Carb Grams Per Serving: 29

Ingredients

  • 8 ounces fresh or frozen large shrimp in shells
  • 8 ounces fresh or frozen skinless halibut, cut 1-inch thick
  • 4 medium fresh or frozen sea scallops
  • 2 tablespoons canola oil
  • Nonstick cooking spray
  • 1 medium green sweet pepper, chopped (3/4 cup)
  • 1 medium onion, chopped (1/2 cup)
  • 1 medium jalapeno pepper, seeded and finely chopped*
  • 3 cloves garlic, minced
  • 2 cups water
  • 1 14 1/2 - ounce can no-salt-added stewed tomatoes, undrained
  • 1 14 1/2 - ounce can reduced-sodium chicken broth
  • 1/2 cup snipped fresh cilantro
  • 8 small baguette slices, toasted

Directions

  1. Thaw shrimp, halibut, and scallops, if frozen. Peel and devein shrimp. Rinse shrimp, halibut and scallops and pat dry with paper towels. In a large nonstick skillet heat 1 tablespoon of the oil over medium heat. Add shrimp, halibut, and scallops to separate spots in the hot skillet. Cook shrimp and scallops for 2 to 4 minutes or until opaque, turning once halfway through cooking and transferring them to a plate when they are finished cooking. Cook halibut for 8 to 12 minutes or until fish flakes when tested with a fork. Transfer halibut to a cutting board; cut into 1-inch pieces. Cut scallops in half. Set seafood aside.
  2. Meanwhile, coat an unheated nonstick 4-quart Dutch oven with cooking spray; heat over medium heat. Add sweet pepper and onion. Cook for 8 minutes or until vegetables are tender, stirring occasionally. Add jalapeno pepper and garlic; cook and stir for 2 minutes more. Add water, tomatoes, and broth. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.
  3. Add shrimp, scallops and halibut pieces to the hot stew. Cook for 1 to 2 minutes or until heated through. Stir in cilantro just before serving. To serve, ladle stew into bowls. Top with toasted baguette slices.

Tip

  • *Test Kitchen Tip: Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 368 cal., 11 g total fat (1 g sat. fat), 123 mg chol., 666 mg sodium, 29 g carb. (4 g fiber, 8 g sugars), 38 g pro.

Diabetic Exchanges

Vegetables (d.e): 1; Starch (d.e): 1.5; Mark as Free Exchange (d.e): 0; Fat (d.e): 0.5; Lean Meat (d.e): 4.5;