Seafood Stew
| Seafood Stew |
Recipe type: Main
Prep time: 15 mins
Cook time: 3 mins
Total time: 18 mins
Serves: 10
This stew can be served with boiled yucca or plantains and a vegetable salad. Top it off with some fresh fruit and you have a very healthy meal! Freeze any leftovers and enjoy it later.
Ingredients
- 6 cups water
- 10 oz. white wine
- 3 celery stalks, chopped
- 3 medium carrots, chopped
- 1 pound large shrimp, washed
- 1 pound crayfish
- 2 tablespoons olive oil
- 2 medium onions, chopped
- 1 medium red pepper, chopped
- 1 medium green bell pepper, chopped
- 4 medium tomatoes, chopped
- 2 tablespoons tomato paste
- 2 teaspoons chopped fresh thyme
- 2 teaspoons chopped fresh oregano
- 1 pound sea bass, cut into chunks
- 1 pound small squid, cleaned and sliced
- Salt and pepper to taste
Instructions
- Strain the shellfish and vegetables from the broth and set the broth aside.
- Peel the crayfish and shrimp and discard the shells.
- Warm the olive oil in the large saucepan over medium-high heat.
- Cook the onions and peppers until tender, about 6 minutes.
- Stir in the tomatoes, tomato paste, thyme and oregano.
- Add the reserved broth and bring to a simmer.
- Stir in the sea bass and squid and simmer for 2 minutes.
- Return the crayfish, shrimp and vegetables to the broth and
- simmer for 1 more minute.
- Season to taste, ladle into bowls, and serve immediately.
Notes
Nutrition Information:
Serving size
1 cup
Calories
222
Carbohydrate
3 grams
Protein
36 grams
Fat
8 grams
Daily Servings According to Diabetes Food Guide Pyramid:
serving from Meat group
2
serving from Vegetable group
1/2
serving from Fat
1/2