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Mediterranean Seafood Stew Recipe

Mediterranean Seafood Stew Recipe photo by Taste of Home

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Mediterranean flavors make this dish special enough for company. Even though it's loaded with orange roughy, shrimp and scallops, guest who say they don't like seafood ask for the recipe.

This recipe is:

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Healthy

Quick

Diabetic Friendly

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Mediterranean Seafood Stew Recipe

Prep/Total Time: 30 min.

Yield: 6 Servings

5 25 30

Ingredients

1 medium onion, finely chopped
1 tablespoon olive oil
1-1/2 teaspoons minced garlic, divided
1/2 pound plum tomatoes, seeded and diced
1 teaspoon grated lemon peel
1/4 teaspoon crushed red pepper flakes
1 cup clam juice
1/3 cup white wine or additional clam juice
1 tablespoon tomato paste
1/2 teaspoon salt
1 pound orange roughy or red snapper fillets, cut into 1-inch cubes
1 pound uncooked large shrimp, peeled and deveined
1/2 pound sea scallops
1/3 cup minced fresh parsley
1/3 cup reduced-fat mayonnaise

Directions

In a Dutch oven, saute onion in oil until tender. Add 1/2 teaspoon garlic; cook 1 minute longer. Add the tomatoes, lemon peel and pepper flakes; cook and stir for 2 minutes. Add the clam juice, wine or additional clam juice, tomato paste and salt. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until heated through.
Add the fish, shrimp, scallops and parsley. Cover and cook for 8-10 minutes or until fish flakes easily with a fork, the shrimp turn pink and scallops are opaque. Combine mayonnaise and remaining garlic; dollop onto each serving. Yield: 6 servings.

Nutritional Facts 1 cup stew with 2 teaspoons mayonnaise topping equals 221 calories, 8 g fat (1 g saturated fat), 123 mg cholesterol, 607 mg sodium, 7 g carbohydrate, 1 g fiber, 28 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.

Originally published as Mediterranean Seafood Stew in Light & Tasty February/March 2002, p39

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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Mediterranean Seafood Stew

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Reviewed on Sep. 14, 2010 by AlabamaStoneThrower

This recipe got rave reviews from my family. I substituted tilapia for the snapper as it was what I had on hand. I also omitted the mayo at the end...but made the rest of the recipe exactly as written. I'll definitely make this again!!

Reviewed on Jan. 07, 2010 by markimalekat

My family loved this stew. My husband is allergic to shrimp but not other seafoods so I substituted mussels for the shrimp (which are my daughter's favourite seafood) and it turned out terrific. We omitted the mayo and didn't miss it. This being a healthy dish is just icing on the cake.