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
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
| Servings | 10 |
Ingredients and Preparation
| 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
