Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
A warming fish stew to be served with hunky whole grain bread and a dark green salad.
Diet Type: Low Calorie
Ingredients:
  • 1 tablespoon olive oil
  • 1 Spanish onion, chopped
  • 1 green bell pepper, seeded and chopped
  • 4 cloves garlic, minced
  • 1 cup dry red wine (or Vegetable Stock)
  • 1 14 oz. can Plum Tomatoes, chopped, with juice
  • 1 cup clam juice
  • 1 bay leaf
  • 1/2 teaspoon oregano
  • 1/4 teaspoon red pepper flakes
  • 1 pound medium shrimp, peeled and deveined
  • 1 pound white fish fillet, cut in chunks (grouper, snapper, halibut)
  • 1/4 cup chopped, fresh basil
  • salt and pepper to taste
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Heat oil in stockpot over medium heat. Add onion, and green pepper; cook, stirring, until softened, about 5 minutes. Stir in wine and bring to a boil; cook for 3 minutes, then add tomatoes and their juice, clam juice, parsley, bay leaf, oregano and red pepper flakes. Cover, leaving the lid slightly ajar; simmer, stirring occasionally, until the broth is rich and thick, 20-30 minutes. Add seafood, basil and salt and pepper to taste and simmer 5 minutes or until cooked through.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 429
    Calories from Fat 117
     % Daily Value*
    Total Fat 13g20%
      Saturated Fat 2g10%
      Mono Fat 6g 
    Cholesterol 310mg103%
    Sodium 864mg36%
    Total Carbs 15g5%
      Dietary Fiber 2g6%
    Protein 52g 
    Iron37%
    Calcium14%
    Vitamin C67%
    Vitamin E7%
    Vitamin A16%
    Vitamin B-1247%
    Vitamin B-645%
    Pantothenic acid17%
    Niacin42%
    Riboflavin18%
    Thiamin20%
    Folate13%
    Selenium118%
    Manganese45%
    Copper25%
    Zinc24%
    Potassium33%
    Phosphorus59%
    Magnesium29%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.