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Hearty Seafood Stew

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  • Prep Time 20 min
  • Total Time 60 min
  • Servings 6
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Looking for a hearty seafood dinner? Then check out this stew made using shrimp, beans and tomatoes - a flavorful meal!

Ingredients

1/2
lb uncooked medium shrimp in shells, thawed if frozen
2
tablespoons vegetable oil
2
medium carrots, thinly sliced (1 cup)
2
medium stalks celery, sliced (1 cup)
1
large onion, chopped (1 cup)
1
clove garlic, finely chopped
1
can (14.5 ounces) stewed tomatoes, undrained
2
cups water
1
tablespoon beef bouillon granules
1
medium potato, cut into 1/2-inch pieces (1 cup)
1
lb cod or other medium-firm fish fillets, cut into 1-inch pieces
1
can (15 to 16 oz) great northern beans, rinsed and drained
1
small zucchini, cut lengthwise in half, then cut crosswise into slices (1 cup)
1
teaspoon chopped fresh or 1/4 teaspoon dried thyme leaves
1/2
teaspoon pepper
Chopped fresh parsley, if desired

Directions

  • 1 Peel shrimp. Make a shallow cut lengthwise down back of each shrimp; wash out vein. Cover and refrigerate.
  • 2 In 4-quart Dutch oven, heat oil over medium-high heat. Cook carrots, celery, onion and garlic in oil, stirring frequently, until vegetables are tender. Stir in tomatoes, water, bouillon granules and potato. Heat to boiling; reduce heat. Cover and simmer 20 minutes, stirring occasionally.
  • 3 Stir in shrimp, cod, beans, zucchini, thyme and pepper. Heat to boiling; reduce heat. Cover and simmer 6 to 10 minutes or until fish flakes easily with fork and shrimp are pink and firm. Serve topped with parsley.
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
290
Calories from Fat
60
% Daily Value
Total Fat
6g
10%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
740mg
31%
Total Carbohydrate
32g
11%
Dietary Fiber
7g
27%
Sugars
7g
Protein
26g
% Daily Value*:
Vitamin A
80%
80%
Vitamin C
15%
15%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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