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Saturday, November 26 2011
This fish and shrimp stew is often served over crostini or toast. With less than 200 calories per serving, it makes a great diet lunch or light dinner.

Total Time: 30 mins
Servings: Makes 4 servings.

8 oz. fresh or frozen skinless cod or sea bass fillets 6 oz. fresh or frozen peeled and deveined shrimp 1/3 cup chopped onion2 stalks celery, sliced1/2 tsp. bottled minced garlic (1 clove) 2 tsp. olive oil1 cup reduced-sodium chicken broth 1/4 cup dry white wine or reduced-sodium chicken broth 1 14-1/2-oz. can no-salt-added diced tomatoes, drained 1 8-oz. can no-salt-added tomato sauce 1 tsp. dried oregano, crushed1/4 tsp. salt 1/8 tsp. ground black pepper 1 Tbsp. snipped fresh parsley
1 Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1-1/2-inch pieces. Cut shrimp in half lengthwise. Cover and chill fish and shrimp until needed.
2 In large saucepan, cook onion, celery, and garlic in hot oil until tender. Carefully stir in 1 cup broth and wine. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Stir in tomatoes, tomato sauce, oregano, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 5 minutes.
3 Gently stir in fish and shrimp. Return just to boiling; reduce heat to low. Cover and simmer for 3 to 5 minutes or until fish flakes easily with a fork and shrimp are opaque. Sprinkle with parsley. Makes 4 servings.

Nutrition Facts
Calories 165, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 87 mg, Sodium 459 mg, Carbohydrate 12 g, Fiber 2 g, Protein 19 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 2, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 09:46 am   |  Permalink   |  0 Comments  |  Email

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