2003 Mediterranean Seafood Stew

By boandozzy

1 cup stew with 2 teaspoons mayonnaise topping equals 221 calories, 8 g fat (1 g saturated fat), 123 mg cholesterol, 607 mg sodium, 7 g carbohydrate, 1 g fiber, 28 g protein.

Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.

Originally published as Mediterranean Seafood Stew in Light & Tasty February/March 2002, p39

Ingredients

• 1 medium onion, finely chopped
• 1 tablespoon olive oil
• 1-1/2 teaspoons minced garlic, divided
• 1/2 pound plum tomatoes, seeded and diced
• 1 teaspoon grated lemon peel
• 1/4 teaspoon crushed red pepper flakes
• 1 cup clam juice
• 1/3 cup white wine or additional clam juice
• 1 tablespoon tomato paste
• 1/2 teaspoon salt
• 1 pound orange roughy or red snapper fillets, cut into 1-inch cubes
• 1 pound uncooked large shrimp, peeled and deveined
• 1/2 pound sea scallops
• 1/3 cup minced fresh parsley
• 1/3 cup reduced-fat mayonnaise

Details

Servings 6
Cooking time 30mins
Adapted from tasteofhome.com

Preparation

Step 1

In a Dutch oven, saute onion in oil until tender. Add 1/2 teaspoon garlic; cook 1 minute longer. Add the tomatoes, lemon peel and pepper flakes; cook and stir for 2 minutes. Add the clam juice, wine or additional clam juice, tomato paste and salt. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until heated through.

Add the fish, shrimp, scallops and parsley. Cover and cook for 8-10 minutes or until fish flakes easily with a fork, the shrimp turn pink and scallops are opaque. Combine mayonnaise and remaining garlic; dollop onto each serving. Yield: 6 servings.