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San Francisco Seafood Stew

San Francisco Seafood Stew

4.5
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Rated: 2
  • Makes: 6 servings
  • Start to Finish 45 mins
  • Serving Size: 2 cups
  • Carb Grams Per Serving: 17

Ingredients

  • 8 ounces fresh or frozen cod or other white fish
  • 8 ounces fresh or frozen shrimp
  • 1 cup finely chopped leeks
  • 1 medium fennel bulb, trimmed, cored, and chopped (1 cup)
  • 1/2 cup chopped celery (1 stalk)
  • 1/2 cup chopped carrot (1 medium)
  • 2 tablespoons bottled minced garlic
  • 1 tablespoon olive oil
  • 1 tablespoon tomato paste
  • 2 teaspoons dried Italian seasoning, crushed
  • 1/4 cup dry white wine or reduced-sodium chicken broth
  • 1 28 - ounce can no-salt-added diced tomatoes, undrained
  • 1 14 - ounce can reduced-sodium chicken broth
  • 1 1/2 cups water
  • 1/2 cup clam juice
  • 1 pound mussels, soaked, scrubbed, and beards removed*
  • 1/2 cup snipped fresh Italian (flat-leaf) parsley

Directions

  1. Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1-inch pieces. Peel and devein shrimp; halve shrimp lengthwise. Set fish and shrimp aside.
  2. In an 8-quart Dutch oven, cook leeks, fennel, celery, carrot, and garlic in hot oil about 5 minutes or until vegetables are tender. Stir in tomato paste and Italian seasoning; cook for 1 minute. Carefully add wine. Cook and stir until wine is nearly evaporated.
  3. Stir in tomatoes, broth, the water, and clam juice. Bring to boiling; reduce heat to medium-low. Simmer, uncovered, for 10 minutes.
  4. Add mussels and fish. Cover and cook about 5 minutes or until mussels open. Discard any unopened mussels. Add shrimp; cook for 1 to 2 minutes more or until shrimp are opaque. Stir in half of the parsley. Ladle into shallow soup bowls. Sprinkle with the remaining parsley. Makes 6 servings (2 cups each)

Tip

  • *Test Kitchen Tip: Scrub mussels in shells under cold running water. Remove beards. In an 8-quart Dutch oven, combine 4 quarts cold water and 1/3 cup salt; add mussels. Soak for 15 minutes; drain and rinse. Discard water. Repeat soaking, draining, and rinsing twice.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 214 cal., 5 g total fat (1 g sat. fat), 90 mg chol., 588 mg sodium, 17 g carb. (4 g fiber, 6 g sugars), 26 g pro.

Diabetic Exchanges

Lean Meat (d.e): 3; Vegetables (d.e): 1.5; Starch (d.e): 0.5