Seafood Essentials Fish Stew Base

SEAFOOD STEW

Seafood Stew image

Craving seafood? This nourishing stew from Janis Worley of Hudson, Ohio is a delicious way to baet the winter blahs. "I've yet to find anyone who hasn't fallen in love with this dish," says Janis.

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 2 servings.

Number Of Ingredients 14

Ingredients

1/3 cup chopped onion
3 tablespoons chopped sweet red pepper
1 garlic clove, minced
1-1/2 teaspoons olive oil
1 cup canned diced tomatoes, undrained
1 can (8 ounces) tomato sauce
3 tablespoons dry red wine or chicken broth
4-1/2 teaspoons minced fresh oregano
4-1/2 teaspoons minced fresh parsley
3/4 teaspoon Worcestershire sauce
1/4 teaspoon crushed red pepper flakes
3/4 cup drained canned whole baby clams
6 ounces uncooked medium shrimp, peeled and deveined
1/4 pound bay scallops

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.

Nutrition Facts : Calories 304 calories, Fat 7g fat (1g saturated fat), Cholesterol 205mg cholesterol, Sodium 1231mg sodium, Carbohydrate 20g carbohydrate (8g sugars, Fiber 4g fiber), Protein 38g protein.

SPICY FISH STEW

Spicy fish stew image

Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs

Provided by Sara Buenfeld

Categories Dinner, Lunch, Main course, Supper

Time 50m

Number Of Ingredients 15

Ingredients

1 tbsp olive oil
2 onions , thinly sliced
3 spring onions , chopped
3 garlic cloves , chopped
1 red chilli , seeded and thinly sliced
few thyme sprigs
2 x 400g cans chopped tomatoes
400ml vegetable bouillon made with 2 tsp vegetable bouillon powder
2 green peppers , seeded and cut into pieces
160g brown basmati rice
400g can and 210g can red kidney beans , drained
handful fresh coriander , chopped, plus a few sprigs extra
handful flat-leaf parsley , chopped
550g pack frozen wild salmon , skinned and cut into large pieces
1 lime , zested

Steps:

Heat the oil in a large non-stick pan and fry the onions for 8-10 mins until softened and golden. Add the spring onions, garlic, chilli and thyme. Cook, stirring, for 1 min. Pour in the tomatoes and bouillon, then stir in the peppers. Cover and leave to simmer for 15 mins.
Meanwhile, cook the rice according to pack instructions. Stir in the beans with the coriander and parsley, then leave to cook gently for another 10 mins until the peppers are tender. Add the salmon and lime zest and cook for 4-5 mins until cooked through.
Ladle half of the stew into two bowls and scatter with the coriander sprigs. Cool the remaining stew, then cover and chill to eat on another night. Gently reheat in a saucepan until bubbling.

Nutrition Facts : Calories 664 calories, Fat 26 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 58 grams carbohydrates, Sugar 14 grams sugar, Fiber 14 grams fiber, Protein 42 grams protein, Sodium 0.3 milligram of sodium

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