Cooking Spicy Seafood Stew Recipes

Seafood Stew Ingredients

12 ounce shrimp, peeled and deveined
16 ounce skinless fish fillets of your choice either halibut, sea bass or orange roughy
1 cup red sweet peppers, roasted
1 cup carrots
¾ cup onions
2 can tomatoes, drained and cut up, low sodium
2 cups chicken broth, reduced sodium
½ cup red wine, dry
4 bay leaves
4 cloves garlic, minced
½ teaspoon red pepper, crushed
1 teaspoon Cajun seasoning
2 tablespoon thyme
½ teaspoon ground cumin
4 teaspoon olive oil, extra virgin

Method:

1. Thaw the shrimps and fish if they are frozen, rinse them and pat dry with the help of paper towels. Cut fish into 1 inch large pieces and place in a medium bowl. Add the shrimps to the bowl and cover it. Refrigerate it until needed.
2. Heat the extra virgin olive oil in a large saucepan over medium to high heat. Sauté the carrots, sweet peppers, onions and minced garlic in hot oil for 4 to 5 minutes or until the vegetables are tender.
3. Add the tomato sauce, un-drained tomatoes, reduced sodium chicken broth, red wine, dried thyme, bay leaves, ground cumin, Cajun seasoning and crushed red pepper to the pan. Stir well and bring the mixture to a boil.
4. After it boils reduce the heat and cover the pan. Simmer contents on low heat for about 20 minutes.
5. Remove the fish and shrimps from the refrigerator and gently stir them with the simmering mixture. Add the fresh thyme (if dried thyme is not added in the previous step) and mix well.
6. Cover the pan and simmer for about 5 to 6 minutes or until the shrimps are opaque and the fish flakes easily when tested with a fork. Before serving remove the bay leaves. Serve warm. This recipe makes 8 servings.

Health Tip:

• Spicy seafood stew can be served with fresh steamed brown rice or any whole grain bread to complete a one dish meal.
• This seafood stew recipe provides only 199 calories, 5 gm total fat, 22 gm proteins and 15 gm carbohydrates per serving.
• Although this recipe provides 84 mg cholesterol (mainly contributed from the shrimps and fish), it also provides heart healthy omega 3 fatty acids. If you want to reduce the cholesterol content you may use other shell fish and fish with lower cholesterol values.
• This recipe provides moderate amounts of sodium that is 341 mg sodium per serving. Use fresh chopped tomatoes instead of canned ones and sodium free chicken broth instead of the regular variety to reduce the sodium values of this recipe.