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Seafood Stew

Adapted from National Diabetes Education Program, National Institutes of Health, Centers for Disease Control and Prevention, US Department of Health and Human Services

En Español (Spanish Version)

This stew can be served with boiled yucca or plantains and a vegetable salad. Top it off with some fresh fruit and you have a very healthy meal! Freeze any leftovers and enjoy it later.

Nutrition Facts

Serving Size	1 cup
Calories	222
Total Fat	8 g
Total Carbohydrate	3 g
Protein	36 g

Servings and Times TOP

Servings

Ingredients and Preparation TOP

Ingredients	Measures
Water	6 cups
White wine	10 ounces
Celery stalks and carrots, chopped	3 each
Large shrimp, washed	1 pound
Crayfish	1 pound
Olive oil	2 tablespoons
Medium onions, chopped	2
Medium red pepper, chopped	1
Medium green bell pepper, chopped	1
Medium tomatoes, chopped	4
Tomato paste	2 tablespoons
Chopped fresh thyme	2 teaspoons
Chopped fresh oregano	2 teaspoons
Sea bass, cut into chunks	1 pound
Small squid, cleaned and sliced	1 pound
Salt and pepper to taste

Directions
In a large, nonaluminum saucepan, stir together the water, white wine, celery, and carrots. Bring to a simmer and cook for 5 minutes.
Add the shrimp and crayfish and simmer for 3-4 minutes. Strain the shellfish and vegetables from the broth and set the broth aside. Peel the crayfish and shrimp and discard the shells.
Warm the olive oil in the large saucepan over medium-high heat. Cook the onions and peppers until tender, about 6 minutes. Stir in the tomatoes, tomato paste, thyme and oregano. Add the reserved broth and bring to a simmer.
Stir in the sea bass and squid and simmer for 2 minutes. Return the crayfish, shrimp, and vegetables to the broth and simmer for 1 more minute. Season to taste, ladle into bowls, and serve immediately.

Side Suggestions: Boiled Yucca or Plantains, Vegetable Salad

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