Seafood Stew with Orzo

The simple, fresh flavors in this stew are reminiscent of lunch at a seaside restaurant.

  • Prep Time 25 min
  • Total Time 60 min
  • Servings 4

Ingredients

6
medium green onions, chopped (6 tablespoons)
1
clove garlic, finely chopped
1
large tomato, coarsely chopped (1 cup)
1
medium carrot, thinly sliced (1/2 cup)
1 3/4
cups Progresso™ reduced-sodium chicken broth (from 32-oz carton)
1
bottle (8 oz) clam juice
1/3
cup uncooked rosamarina or orzo pasta
1/2
cup dry white wine or reduced-sodium chicken broth
1
tablespoon chopped fresh or 1 teaspoon dried thyme leaves
2
teaspoons chopped fresh or 1/2 teaspoon dried dill weed
6
drops red pepper sauce
8
fresh mussels in shells, scrubbed, debearded
8
uncooked medium shrimp, peeled, deveined
1/2
lb red snapper or sea bass, skin removed, cut into 1/2-inch pieces
1/2
cup sliced mushrooms (2 oz)
  • 1 Spray 4-quart Dutch oven with cooking spray. Add onions and garlic; cook over medium heat about 5 minutes, stirring occasionally, until onions are tender. Stir in tomato, carrot, broth, clam juice, pasta, wine, thyme, dill weed and pepper sauce. Heat to boiling. Reduce heat; cover and simmer about 20 minutes, stirring occasionally, until pasta is almost tender.
  • 2 Meanwhile, discard any broken-shell or open (dead) mussels. Scrub remaining mussels in cold water, removing any barnacles with a dull paring knife. Pull beard by giving it a tug (using a kitchen towel may help). If you have trouble removing it, use a pliers to grip and pull gently. Place mussels in large container. Cover with cool water. Agitate water with hand, then drain and discard water. Repeat several times until water runs clear; drain.
  • 3 Stir in mussels and remaining ingredients into Dutch oven. Cover and heat to boiling; reduce heat. Simmer 6 to 8 minutes, stirring occasionally, until fish flakes easily with fork and mussel shells have opened, removing mussels as they open. Discard any mussels that don't open. Return opened mussels to stew.

Expert Tips

Shellfish, such as shrimp and mussels, is a good source of vitamin B-12. Our bodies need B-12 to help break down foods to give us plenty of energy.

Fresh herbs and the tang of lemons enhances the rich, sweet flavor of seafood. Sprinkle this soup with chopped fresh parsley, and serve lemon wedges dipped in paprika or finely chopped parsley on the side.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
60mg
60%;
Sodium
460mg
460%;
Total Carbohydrate
15g
15%
(Dietary Fiber
2g
2%
  Sugars
3g
3%
),
Protein
21g
21%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
10%;
Calcium
6%;
Iron
35%;
Exchanges:
1/2 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; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.