Mediterranean Seafood Stew Recipe

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Ingredients:

Serving

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

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	413.3 Kcal (1730 kJ)
Calories from fat	164.61 Kcal
		% Daily Value*
Total Fat	18.29g	28%
Cholesterol	105.95mg	35%
Sodium	1627.63mg	68%
Potassium	524.06mg	11%
Total Carbs	34.28g	11%
Sugars	4.99g	20%
Dietary Fiber	2.04g	8%
Protein	27.3g	55%
Vitamin C	14.4mg	24%
Iron	2.2mg	12%
Calcium	53.1mg	5%

Amount Per 100 g
Calories	128.24 Kcal (537 kJ)
Calories from fat	51.08 Kcal
		% Daily Value*
Total Fat	5.68g	28%
Cholesterol	32.87mg	35%
Sodium	505.03mg	68%
Potassium	162.61mg	11%
Total Carbs	10.64g	11%
Sugars	1.55g	20%
Dietary Fiber	0.63g	8%
Protein	8.47g	55%
Vitamin C	4.5mg	24%
Iron	0.7mg	12%
Calcium	16.5mg	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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