I like the flavor of this easy seafood stew. Don’t limit yourself to just fish. Shrimp, clams, and crab also taste really good in this dish. Perfect for a cold winter day served with a hot roll. This recipe also works well in diabetic menus.
1 can (28 ounces) diced tomatoes*, not drained
1 can (8 ounces) tomato sauce*
1 cup chopped onion
1/2 cup fat-free chicken broth* or white wine
1 tablespoon dried parsley
2 teaspoons chopped garlic
1 teaspoon each: dried basil, dried thyme, dried marjoram, and dried oregano
1 bay leaf 1/4 teaspoon ground black pepper
1 pound fish fillets (or cleaned shrimp, clams, crab)
Add all ingredients, except fish, in a medium saucepan. Simmer for 20–30 minutes, stirring occasionally.
Meanwhile, cut fish into 1/2-inch chunks. Add fish to saucepan and cook 10 minutes or until done. Discard bay leaf before serving.
COOKING TIP: Use a combination of seafood such as shrimp, clams, and crab. If uncooked, add with the fish. If using precooked seafood, just add to heat.
VARIATION: Italian Cioppino with Zucchini—Add 2 cups sliced zucchini before simmering.
Note: One serving is a good source of fiber.
*Sodium is figured for no added salt/reduced sodium.
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Makes 6 cups, 4 servings
1 1/2 cups
3 lean meat
total fat 2g
saturated fat 0g
total carbohydrate 22g
dietary fiber 4g
Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW
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Recipe updated December 1, 2014