Italian Seafood Stew

Italian Seafood Stew

The fishermen’s catch of the day is transformed into a succulent seafood stew.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Potassium Low Calorie Low Carb Low Sat Fat Low Sodium

Serves Prep Time Total Time
8 1 hr 1 hr 15 min

Directions

Ingredients

  • 1 cup bottled clam juice
  • 4 cloves garlic, (2 smashed, 2 minced)
  • 1 pound mussels, scrubbed and debearded, or small cherrystone clams
  • 2 tablespoon extra-virgin olive oil, divided
  • 1 onion, thinly sliced
  • 8 ounces squid, cleaned and cut into 1/2-inch-thick rings
  • 1/2 cup dry white wine
  • 1/3 cup red-wine vinegar, plus more to taste
  • 1 14-ounce c diced tomatoes
  • 2 pounds firm white-fleshed fish fillet, such as halibut, skinned and cut into 1-inch chunks
  • 8 ounces medium shrimp, peeled and deveined
  • 4 tablespoon chopped fresh parsley, divided
  • 2 tablespoon fine dry breadcrumbs
  • Freshly ground pepper, to taste

Cooking Instruction

Step 1

Bring clam juice and smashed garlic to a simmer in a large pot. Add mussels (or clams) and cook, covered, until open, 3 to 5 minutes. Discard garlic; remove mussels from the pot, discarding any that did not open. Using a fine-mesh sieve lined with cheesecloth, strain broth into a bowl; set aside. Wipe out the pot.

Step 2

Add 1 tablespoon oil to the pot and heat over medium-low heat. Add onion and minced garlic and cook, stirring, until softened, 5 to 7 minutes. Increase heat to high; add squid and cook, stirring, until the squid turns opaque, about 1 minute. Add wine and 1/3 cup vinegar; cook, stirring occasionally, until the liquid has reduced by half, 5 to 7 minutes.

Step 3

Add tomatoes and the reserved mussel broth. Reduce heat to low, cover and simmer until the squid is tender, 18 to 20 minutes.

Step 4

Just before serving, add fish and shrimp to the simmering stew and cook, covered, just until the fish is opaque in the center, 3 to 5 minutes. Stir in the reserved mussels and heat through, about 1 minute. With a slotted spoon, remove solids to a bowl and cover to keep warm. Stir 3 tablespoons parsley, breadcrumbs and the remaining 1 tablespoon oil into the sauce. Simmer until the sauce thickens to the consistency of heavy cream, 1 to 2 minutes. Adjust seasoning with pepper and vinegar. Return the solids to the sauce. Serve immediately, garnished with the remaining 1 tablespoon parsley.


Nutrition

  • Serving: Per serving
  • Calories: 280
  • Carbohydrates: 8g
  • Fat: 9g
  • Protein: 46g
  • Dietary Fiber: 1g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 4g
  • Cholesterol: 166mg
  • Potassium: 876mg
  • Sodium: 423mg
  • Exchanges: 1 vegetable, 5 very lean meat, 1 fat (mono)
  • Carbohydrate Servings: 1/2

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