Italian Fish Stew

Italian Fish Stew

4 Reviews
From: Diabetic Living Magazine

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.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 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

Preparation

  • Prep

  • Ready In

  1. Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1- ½-inch pieces. Cut shrimp in half lengthwise. Cover and chill fish and shrimp until needed.
  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.
  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 information

  • Serving size: 1 serving
  • Per serving: 165 calories; 4 g fat(1 g sat); 2 g fiber; 12 g carbohydrates; 19 g protein; 87 mg cholesterol; 459 mg sodium;
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 2 lean meat, ½ fat

Reviews 4

July 26, 2018
profile image
By: Amy
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!
March 24, 2018
profile image
By: Carol Johannes-Toenges
Will definitely try ! Very easy and lean,might add fresh spinach,fennel sounds good and cilantro too.
October 11, 2017
profile image
By: georgesfamilynova
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!
September 15, 2017
profile image
By: Joel Reed
I'd eat it everyday! I love spicy-hot food. So, I adjusted accordingly.
More Reviews