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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.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
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
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Prep
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Ready In
- 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.
- 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.
- 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.
- 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
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
By: Carol Johannes-Toenges
Will definitely try ! Very easy and lean,might add fresh spinach,fennel sounds good and cilantro too.
October 11, 2017
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
By: Joel Reed
I'd eat it everyday! I love spicy-hot food. So, I adjusted accordingly.
