Hearty Seafood Stew

  • Prep 20 min
  • Total 60 min
  • Servings 6

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

Steps

  • 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 Facts

Serving Size: 1 Serving
Calories
290
Calories from Fat
60
Total Fat
6g
10%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
740mg
31%
Potassium
1010mg
29%
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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