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Hearty Seafood Stew

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By Betty Crocker Kitchens
Updated Jan 16, 2012
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Looking for a hearty seafood dinner? Then check out this stew made using shrimp, beans and tomatoes - a flavorful meal!

Hearty Seafood Stew

  • Prep Time 20 min
  • Total 60 min
  • Servings 6
  • Ingredients 16
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Ingredients

  • 1/2 lb uncooked medium shrimp in shells, thawed if frozen
  • 2 tablespoons vegetable oil
  • 2 medium carrots, thinly sliced (1 cup)
  • 2 medium stalks celery, sliced (1 cup)
  • 1 large onion, chopped (1 cup)
  • 1 clove garlic, finely chopped
  • 1 can (14.5 ounces) stewed tomatoes, undrained
  • 2 cups water
  • 1 tablespoon beef bouillon granules
  • 1 medium potato, cut into 1/2-inch pieces (1 cup)
  • 1 lb cod or other medium-firm fish fillets, cut into 1-inch pieces
  • 1 can (15 to 16 oz) great northern beans, rinsed and drained
  • 1 small zucchini, cut lengthwise in half, then cut crosswise into slices (1 cup)
  • 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme leaves
  • 1/2 teaspoon pepper
  • Chopped fresh parsley, if desired

Instructions

  • Step 
    1
    Peel shrimp. Make a shallow cut lengthwise down back of each shrimp; wash out vein. Cover and refrigerate.
  • Step 
    2
    In 4-quart Dutch oven, heat oil over medium-high heat. Cook carrots, celery, onion and garlic in oil, stirring frequently, until vegetables are tender. Stir in tomatoes, water, bouillon granules and potato. Heat to boiling; reduce heat. Cover and simmer 20 minutes, stirring occasionally.
  • Step 
    3
    Stir in shrimp, cod, beans, zucchini, thyme and pepper. Heat to boiling; reduce heat. Cover and simmer 6 to 10 minutes or until fish flakes easily with fork and shrimp are pink and firm. Serve topped with parsley.

Nutrition

290 Calories
6g Total Fat
26g Protein
32g Total Carbohydrate
7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
290
Calories from Fat
60
Total Fat
6g
10%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
740mg
31%
Potassium
1010mg
29%
Total Carbohydrate
32g
11%
Dietary Fiber
7g
27%
Sugars
7g
Protein
26g
% Daily Value*:
Vitamin A
80%
80%
Vitamin C
15%
15%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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