Italian-Style Seafood Stew

Dairy-free
Diabetes Appropriate
Egg-free
High-Fiber
Low-Calorie
Low-Carbohydrate
Low-Fat
Low-Saturated Fat
Low-Sugar
Nut-free
Weight Management
Wheat-Free / Gluten-Free
Dish type
Dinner
Serves
6
Ready in
55 minutes

Ingredients

  • 1 tbsp. olive oil
  • 1 large fennel bulb, chopped
  • 1 small small onion, chopped
  • 1 red bell pepper, chopped
  • 2 cloves of garlic, chopped
  • 2 cups vegetable broth
  • 2 cans Italian-style tomatoes
  • 1/2 tsp. Italian seasoning
  • 1/2 tsp. crushed red pepper flakes
  • 1 lb. haddock or cod, cut into 1-inch pieces
  • 1/2 lb. sea scallops, cut in half
  • 1/2 lb. medium shrimp, peeled and deveined (about 20 to 25)
  • 1/4 cup chopped fresh parsley
  • Freshly grated Parmesan (optional)

Directions

Prep Time
20 minutes
Cook Time
35 minutes
Ready in
55 minutes
  1. In a large Dutch oven heat oil over medium-high heat. Add fennel, onion, bell pepper and garlic; cook and stir 5 to 7 minutes or until tender.
  2. Stir in broth, tomatoes, Italian seasoning and red pepper flakes; bring to boiling. Reduce heat; simmer, covered, 15 minutes.
  3. Add haddock, scallops and shrimp. Simmer, covered, 10 minutes or until haddock flakes easily with a fork. Stir in parsley. Sprinkle with Parmesan (if desired), and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 339, Total Fat 5g, Saturated Fat 0g, Cholesterol 113mg, Sodium 4814mg, Carbohydrate 20g, Protein 41g
Serving Size1
Calories339
Calories (fat) extra14
Total Fat5g
Total Fat (extra)8
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol113mg
Cholesterol (extra)38
Sodium4814mg
Sodium (extra)201
Potassium781mg
Carbohydrate20g
Carbohydrate (extra)7
Fiber8g
Fiber (extra)32
Sugars3g
Protein41g
Omega30g
Vitamin A2486IU
Vitamin A (extra)50
Vitamin C36mg
Vitamin C (extra)60
Iron3mg
Iron (extra)17