Seafood Stew with Toasted Baguette Slices

Seafood Stew with Toasted Baguette Slices

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From: Diabetic Living Magazine

This stew is all about the fish—shrimp, scallops, and halibut chunks fight for space on your spoon. The baguette slices are key—you'll want to use them for sopping up the tasty tomato-based broth.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 8 ounces fresh or frozen large shrimp in shells
  • 8 ounces fresh or frozen skinless halibut, cut 1-inch thick
  • 4 medium fresh or frozen sea scallops
  • 2 tablespoons canola oil, divided
  • 1 medium green bell pepper, chopped ( ¾ cup)
  • 1 medium onion, chopped ( ½ cup)
  • 1 medium jalapeño pepper, seeded and finely chopped (see Tip)
  • 3 cloves garlic, minced
  • 2 cups water
  • 1 (14.5 ounce) can whole peeled tomatoes
  • 1 (14.5 ounce) can reduced-sodium chicken broth
  • ½ cup chopped fresh cilantro
  • 8 small baguette slices, toasted


  • Prep

  • Ready In

  1. Thaw shrimp, halibut, and scallops, if frozen. Peel and devein the shrimp. Rinse the shrimp, halibut and scallops and pat dry with paper towels. Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add the shrimp, halibut, and scallops to separate spots in the hot skillet. Cook the shrimp and scallops for 2 to 4 minutes or until opaque, turning once halfway through cooking and transferring them to a plate when they are finished cooking. Cook the halibut for 8 to 12 minutes or until the fish flakes when tested with a fork. Transfer the halibut to a cutting board; cut into 1-inch pieces. Cut the scallops in half. Set the seafood aside.
  2. Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium heat. Add bell pepper and onion. Cook for 8 minutes or until the vegetables are tender, stirring occasionally. Add jalapeño and garlic; cook and stir for 2 minutes more. Add the water, tomatoes, and broth. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.
  3. Add the seafood to the hot stew. Cook for 1 to 2 minutes or until heated through. Stir in cilantro just before serving. To serve, ladle the stew into bowls. Top with toasted baguette slices.
  • Tip: Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition information

  • Serving size: 2 cups stew and 2 baguette slices
  • Per serving: 368 calories; 11 g fat(1 g sat); 4 g fiber; 29 g carbohydrates; 38 g protein; 125 mcg folate; 123 mg cholesterol; 8 g sugars; 1,406 IU vitamin A; 48 mg vitamin C; 136 mg calcium; 4 mg iron; 666 mg sodium; 726 mg potassium
  • Nutrition Bonus: Vitamin C (80% daily value), Folate (31% dv), Vitamin A (28% dv), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 4½ lean protein, 1½ starch, 1 vegetable, ½ fat

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