Healthy Seafood Stew

SEAFOOD STEW

Steps:

• Heat the oil in a Dutch oven or stockpot, add the onions, potatoes, fennel, salt, and pepper, and saute over medium-low heat for 15 minutes, until the onions begin to brown. Add the wine and scrape up the brown bits with a wooden spoon. Add the tomatoes with their juices, stock, garlic, and saffron to the pot, bring to a boil, then lower the heat and simmer uncovered for 15 minutes, until the potatoes are tender. Add the shrimp, fish, and mussels, bring to a boil, then lower the heat, cover, and cook for 5 minutes. Turn off the heat and allow the pot to sit covered for another 5 minutes. The fish and shrimp should be cooked and the mussels opened. Discard any mussels that don't open. Stir in the Pernod, orange zest, and salt, to taste. Serve ladled over 1 or 2 slices of toasted baguette.;
• Warm the oil in the pan over medium heat. Add the shrimp shells, onions, carrots, and celery over medium heat for 15 minutes, until lightly browned. Add the garlic and cook 2 more minutes. Add 1 1¿2 quarts of water, the white wine, tomato paste, salt, pepper, and thyme. Bring to a boil, then reduce the heat and simmer for 1 hour. Strain through a sieve, pressing the solids. You should have approximately 1 quart of stock. If not, you can make up the difference with water or white wine.

CIOPPINO SEAFOOD STEW

Steps:

• Rinse the shrimp well. Peel, placing shells in a large saucepan that has a tightly fitting lid. Devein shrimp, cover, and refrigerate for later.
• Add the garlic, onion, celery, peppercorns and bay leaf to the saucepan. Cover with 4 cups of water. Bring stock to a simmer over medium high heat, When it reaches a simmer, turn heat to low. Cover and simmer for 45 minutes to 1 hour. Strain.
• Heat a large soup pot or dutch oven over medium-high heat. Add butter. When butter has melted and stopped foaming, add the onion, celery, and red pepper. Cook, stirring occasionally, until edges of onion begin to brown. Turn heat to medium-low, then continue cooking until vegetables are tender.
• Stir the garlic into the vegetables. Cook until garlic is fragrant--about 30 seconds. Stir in the red wine vinegar. Cook until vinegar has almost completely evaporated. Add the wine and turn heat to medium-high.
• Simmer for a few minutes to allow the wine to reduce by about half. Stir in the tomato sauce, basil, oregano, fennel seeds (if using), red chili pepper flakes, sea salt, and black pepper.
• Slowly stir in the reserved stock. Bring to a simmer over medium-high heat. Add the white fish. Cook white fish for 2-3 minutes, then add the shrimp. When the shrimp and the white fish are almost tender, add the clams or mussels. Cover and steam for a few minutes, or until shells have opened.
• Taste and adjust seasoning. If any clams or mussels remain closed, discard them.

SEAFOOD STEW

Steps:

• Heat a large Dutch oven or soup pot with a lid over medium heat. Add the olive oil, diced fennel and onion and season with salt and pepper. Cover and cook until the vegetables are tender, about 4 minutes. Add the garlic and red pepper flakes and cook until fragrant, 1 minute more. Add the wine and simmer until most of the liquid is reduced, about 5 minutes. Add the tomatoes with their juice and simmer, uncovered, until the liquid is reduced by half, about 5 minutes.
• Add the lobster stock and bring to a simmer. Add the clams, cover and cook until the clams just begin to open, about 5 minutes. Once the first clam opens, add the cod, scallops and mussels and cover. Once the mussels open, the rest of the seafood should be cooked through and opaque, about 3 minutes. Season with salt and pepper and sprinkle with the reserved fennel fronds.

SEAFOOD STEW

Steps:

• Place a Dutch oven over medium-high heat. Add 3 tablespoons olive oil. Add the onions, fennel, carrots and leeks with a large pinch of salt and cook, stirring occasionally, until the vegetables are soft and slightly caramelized, 5 to 8 minutes. Add the water, wine and tomatoes and stir in the olives and orange peel. Season with salt and pepper, reduce the heat to low and simmer for 20 minutes, stirring occasionally.
• Increase the heat to medium and add the clams and mussels. Cover the pot and cook for 2 minutes. Season the shrimp and squid with salt and pepper then add them to the pot. Put the lid back on and cook for another 2 minutes. After 2 minutes, stir and continue to cook in 2-minute increments until all the seafood is cooked through and the clams and mussels have opened up, about 4 more minutes. Remove the orange peels and discard.
• To serve, ladle into bowls, being sure to get an even mix of seafood. Sprinkle some parsley and mint on top and drizzle with olive oil. Serve immediately with crusty grilled bread! (If you like a little heat add a sprinkle of red pepper flakes.)

SEAFOOD STEW

Steps:

• Heat the oil in a Dutch oven or stockpot, add the onions, potatoes, fennel, salt, and pepper, and saute over medium - low heat for 15 minutes, until the onions begin to brown. Add the wine and scrape up the brown bits with a wooden spoon. Add the tomatoes with their juices, stock, garlic, and saffron to the pot, bring to a boil, then lower the heat and simmer uncovered for 15 minutes, until the potatoes are tender. Add the shrimp, fish, and mussels, bring to a boil, then lower the heat, cover, and cook for 5 minutes. Turn off the heat and allow the pot to sit covered for another 5 minutes. The fish and shrimp should be cooked and the mussels opened. Discard any mussels that don't open. Stir in the Pernod, orange zest, and salt to taste. Serve ladled over one or two slices of toasted baguette.

CIOPPINO (SEAFOOD STEW)

Steps:

• Heat oil in a large stockpot over medium heat. Cook onion and garlic until onion is translucent, 3 to 4 minutes. Stir in thyme, oregano, red-pepper flakes, and bay leaf.
• Add crushed tomatoes and their juice, white wine, water, and clam juice; bring to a simmer.
• Add crab and clams. Simmer, covered, until crab shells turn bright pink and clam shells open, about 10 minutes. Season fish with salt and pepper. Add fish and shrimp to stockpot. Simmer, covered, until fish is opaque and shrimp are pink, 2 to 3 minutes. Discard bay leaf and any unopened clams.
• Remove pot from heat. Stir in parsley. Season with salt and pepper.

HEALTHY SEAFOOD STEW

Steps:

• In a saucepan, bring broth to a boil. Add the rice, chili powder and garlic; return to a boil. Reduce heat; cover and simmer for 15-20 minutes or until rice is tender. Add the tomatoes, peppers and onion. Cover and cook over medium heat until vegetables are tender. Add fish, shrimp and orange juice concentrate. Cover and simmer for 2-4 minutes or until the fish flakes easily with a fork and the shrimp turn pink.

HEALTHY BEEF STEW

Steps:

• In a large resealable plastic bag, combine 4 tablespoons flour, paprika and pepper. Add beef, a few pieces at a time, and shake to coat. , In a Dutch oven, brown beef in oil over medium heat. Stir in tomato paste; cook until fragrant and the color starts to darken slightly. Add the water, bouillon, 1-1/2 teaspoons basil, 3/4 teaspoon thyme, 3/4 teaspoon garlic powder and bay leaves. Bring to a boil. Reduce heat; cover and simmer for 1-1/2 hours or until meat is almost tender., Add the potatoes, onions and carrots. Cover and simmer 30 minutes longer or until the meat and vegetables are tender., Discard bay leaves. In a small bowl, combine the parsley, salt, and the remaining flour, basil, thyme and garlic powder. Add cold water; stir until smooth. Stir into stew. Bring to a boil; cook and stir for 2 minutes or until thickened.

SEAFOOD STEW

Steps:

• In a large saucepan, saute the onion, red pepper and garlic in oil until tender. Add the tomatoes, tomato sauce, wine or broth, oregano, parsley, Worcestershire sauce and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. , Add the clams, shrimp and scallops. Bring to a boil. Reduce heat; cover and simmer for 3 minutes or until shrimp turn pink and scallops are opaque.