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Photo: Christine Ma
Active Time:30 minsTotal Time:30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Active Time:30 minsTotal Time:30 minsServings:4Yield:4 servings
Active Time:30 mins
Active Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Jump to recipe
How to Make Shrimp & Fish Stew
The Seafood
We call for a combination of cod and shrimp in this recipe. Cod is a white fish with a mild flavor that won’t overpower the other flavors of the dish. Sea bass is similar and a good alternative. If you want to experiment with a meatier fish, mahi-mahi or halibut will work well too. Whatever fish you choose, be sure to remove the skin (or have it removed at the fish counter) and cut the pieces into similar sizes so they cook evenly. To add texture, we also use shrimp. To save time, we recommend buying shrimp that have already been peeled and deveined. We cut the shrimp in half lengthwise so they cook quickly and are easier to eat with a spoon. Other seafood to consider adding to fish stew are scallops (large ones halved), calamari, mussels and clams.
The Vegetables
The Broth
We call for reduced-sodium chicken broth as the base of our soup. Chicken broth has a mild yet savory flavor that works surprisingly well in fish stew. Seafood stock, as well as clam juice, are good alternatives flavor-wise, but keep in mind they tend to be much higher in sodium. A splash of white wine adds depth and a little tanginess. Opt for a dry white wine like pinot grigio to prevent the soup from becoming too sweet, or skip the wine altogether and add extra broth in its place. Diced tomatoes give the broth a bright flavor, while tomato sauce adds body. We suggest using no-salt-added canned tomato products to keep sodium in check (You can always add salt later.) Tomatoes are an essential part of cioppino, but not all fish stews have them. You can skip the tomatoes completely and enjoy a clear brothy stew or add a splash of heavy cream to give the stew a creamy finish.
Christine Ma
Cook Mode(Keep screen awake)Ingredients8ouncesskinless cod or sea bass fillets6ouncesraw shrimp (31-40 per pound), peeled and deveined⅓cupchopped onion2stalkscelery, sliced½teaspoonminced garlic2teaspoonsextra-virgin olive oil1cupreduced-sodium chicken broth¼cupdry white wine or reduced-sodium chicken broth1(14.5 ounce) canno-salt-added diced tomatoes, drained1(8 ounce) canno-salt-added tomato sauce1teaspoondried oregano, crushed¼teaspoonsalt⅛teaspoonground black pepper1tablespoonsnipped fresh parsley
Cook Mode(Keep screen awake)
Ingredients
8ouncesskinless cod or sea bass fillets
6ouncesraw shrimp (31-40 per pound), peeled and deveined
⅓cupchopped onion
2stalkscelery, sliced
½teaspoonminced garlic
2teaspoonsextra-virgin olive oil
1cupreduced-sodium chicken broth
¼cupdry white wine or reduced-sodium chicken broth
1(14.5 ounce) canno-salt-added diced tomatoes, drained
1(8 ounce) canno-salt-added tomato sauce
1teaspoondried oregano, crushed
¼teaspoonsalt
⅛teaspoonground black pepper
1tablespoonsnipped fresh parsley
DirectionsCut fish into 1 1/2-inch pieces. Cut shrimp in half lengthwise. Refrigerate until ready to use.Heat oil in a large saucepan over medium heat. Add onion, celery, and garlic and cook, stirring occasionally, until tender, about 5 minutes. Carefully stir in 1 cup broth and wine. Bring to a boil. Reduce heat to a simmer and cook for 5 minutes. Stir in drained tomatoes, tomato sauce, oregano, salt and pepper. Return to a boil, then reduce heat to a simmer, cover and cook for 5 minutes.Christine MaGently stir in fish and shrimp. Return to a boil, then immediately reduce heat to low. Cover and simmer until the fish flakes easily with a fork and the shrimp are opaque, 3 to 5 minutes. Sprinkle with parsley before serving.Christine MaEquipmentLarge saucepanOriginally appeared: Diabetic Living Magazine
Directions
Cut fish into 1 1/2-inch pieces. Cut shrimp in half lengthwise. Refrigerate until ready to use.Heat oil in a large saucepan over medium heat. Add onion, celery, and garlic and cook, stirring occasionally, until tender, about 5 minutes. Carefully stir in 1 cup broth and wine. Bring to a boil. Reduce heat to a simmer and cook for 5 minutes. Stir in drained tomatoes, tomato sauce, oregano, salt and pepper. Return to a boil, then reduce heat to a simmer, cover and cook for 5 minutes.Christine MaGently stir in fish and shrimp. Return to a boil, then immediately reduce heat to low. Cover and simmer until the fish flakes easily with a fork and the shrimp are opaque, 3 to 5 minutes. Sprinkle with parsley before serving.Christine MaEquipmentLarge saucepan
Cut fish into 1 1/2-inch pieces. Cut shrimp in half lengthwise. Refrigerate until ready to use.
Heat oil in a large saucepan over medium heat. Add onion, celery, and garlic and cook, stirring occasionally, until tender, about 5 minutes. Carefully stir in 1 cup broth and wine. Bring to a boil. Reduce heat to a simmer and cook for 5 minutes. Stir in drained tomatoes, tomato sauce, oregano, salt and pepper. Return to a boil, then reduce heat to a simmer, cover and cook for 5 minutes.
Gently stir in fish and shrimp. Return to a boil, then immediately reduce heat to low. Cover and simmer until the fish flakes easily with a fork and the shrimp are opaque, 3 to 5 minutes. Sprinkle with parsley before serving.
Equipment
Large saucepan
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)165Calories4gFat12gCarbs19gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
