Fisherman's Stew Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 medium red pepper, finely chopped
1 medium red onion, cut in half and thinly sliced
2 garlic cloves, crushed
1/8 tsp crushed red pepper flakes
1/2 cup dry white wine
2 (14 1/2 oz) cans diced tomatoes
1/2 tsp salt
1 lb cod fish fillet, cut into 2-inch pieces
1 lb large mussels , scrubbed and beards removed
1/2 lb shelled and deveined large shrimp , with tail part of shell left on if you like
1/4 cup loosely packed fresh basil

Directions:

In nonstick 5- to 6-quart Dutch oven, heat oil over medium-high heat until hot. Add chopped pepper and onion, and cook 6 to 8 minutes or until tender, stirring occasionally. Add garlic and crushed red pepper, and cook 1 minute, stirring. Add wine and heat to boiling; boil 2 minutes.
Stir in tomatoes, salt, and 1/2 cup water; heat to boiling over medium-high heat. Add cod, mussels, and shrimp; heat to boiling. Reduce heat to medium-low and simmer, covered, 8 to 9 minutes or until cod and shrimp turn opaque throughout and mussel shells open. Remove Dutch oven from heat; sprinkle with basil.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	287.16 Kcal (1202 kJ)
Calories from fat	99.41 Kcal
		% Daily Value*
Total Fat	11.05g	17%
Cholesterol	78.61mg	26%
Sodium	1074.13mg	45%
Potassium	562.53mg	12%
Total Carbs	17.77g	6%
Sugars	2.02g	8%
Dietary Fiber	1.28g	5%
Protein	24g	48%
Vitamin C	34.6mg	58%
Iron	3.5mg	19%
Calcium	48.7mg	5%

Amount Per 100 g
Calories	110 Kcal (461 kJ)
Calories from fat	38.08 Kcal
		% Daily Value*
Total Fat	4.23g	17%
Cholesterol	30.11mg	26%
Sodium	411.45mg	45%
Potassium	215.48mg	12%
Total Carbs	6.81g	6%
Sugars	0.77g	8%
Dietary Fiber	0.49g	5%
Protein	9.19g	48%
Vitamin C	13.3mg	58%
Iron	1.3mg	19%
Calcium	18.6mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.4

Points
7

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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