Italian Fish Stew

Name: Italian Fish Stew
Total time: 30 min
Ingredients: 8 ounces fresh or frozen skinless cod or sea bass fillets; 6 ounces fresh or frozen medium shrimp, peeled and deveined; ⅓ cup chopped onion; 2 stalks celery, sliced; ½ teaspoon bottled minced garlic (1 clove); 2 teaspoons olive oil; 1 cup reduced-sodium chicken broth; ¼ cup dry white wine or reduced-sodium chicken broth; 1 (14.5 ounce) can no-salt-added diced tomatoes, drained; 1 (8 ounce) can no-salt-added tomato sauce; 1 teaspoon dried oregano, crushed; ¼ teaspoon salt; ⅛ teaspoon ground black pepper; 1 tablespoon snipped fresh parsley

Rating: 4.75 stars

4 Ratings
4 Reviews

This fish and shrimp stew is often served over crostini or toast. With less than 200 calories per serving, it makes a great diet lunch or light dinner. Source: Diabetic Living Magazine

Diabetic Living Magazine

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Recipe Summary

active:

30 mins

total:

30 mins

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 1

Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1-1/2-inch pieces. Cut shrimp in half lengthwise. Cover and chill fish and shrimp until needed.

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Step 2

In large saucepan, cook onion, celery, and garlic in hot oil until tender. Carefully stir in 1 cup broth and wine. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Stir in tomatoes, tomato sauce, oregano, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 5 minutes.
Step 3

Gently stir in fish and shrimp. Return just to boiling; reduce heat to low. Cover and simmer for 3 to 5 minutes or until fish flakes easily with a fork and shrimp are opaque. Sprinkle with parsley.

Nutrition Facts

Serving Size: 1 serving

Per Serving:

165 calories; 4 g total fat; 1 g saturated fat; 87 mg cholesterol; 459 mg sodium. 12 g carbohydrates; 2 g fiber; 19 g protein;

Exchanges:

2 vegetable, 2 lean meat, 1/2 fat

Reviews (4)

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4 Ratings

5 star values: 3
4 star values: 1
3 star values: 0
2 star values: 0
1 star values: 0

Reviews: Most Helpful

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Amy

07/26/2018

Love this stew! Wonderful rich flavor belies how few ingredients and prep is involved. I keep frozen shrimp and frozen firm fish fillets (catfish was used today) all the time in my freezer. I didn't have fresh parsley so I used the leafy tops of the celery dropped in at the end of cooking and I have a jar of mixed Italian seasons instead of separately adding oregano etc. That's it for my changes. There was plenty of flavor in this soup and for once I actually had everything to throw this quick stew together without needing to go to the store. Make this one time and it will also be a keeper for you and your family. Still can't get over how healthy this is on top of it all! Read More

Carol Johannes-Toenges

03/24/2018

Will definitely try! Very easy and lean might add fresh spinach fennel sounds good and cilantro too. Read More

georgesfamilynova@gmail.com

10/11/2017

This was really good and I love how healthy it is. Next time I will add some fennel when I add the celery and add a little heat but very good and very good as leftovers! Read More

Joel Reed

09/18/2017

I'd eat it everyday! I love spicy-hot food. So I adjusted accordingly. Read More

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Italian Fish Stew

Ingredients

Directions

Nutrition Facts

Reviews (4)

All Reviews for Italian Fish Stew