The simple, fresh flavors in this stew are reminiscent of lunch at a seaside restaurant.
Seafood Stew with Orzo
- Prep Time 25 min
- Total 60 min
- Servings 4
- Ingredients 15
Ingredients
- 6 medium green onions, chopped (6 tablespoons)
- 1 clove garlic, finely chopped
- 1 large tomato, coarsely chopped (1 cup)
- 1 medium carrot, thinly sliced (1/2 cup)
- 1 3/4 cups Progresso™ reduced-sodium chicken broth (from 32-oz carton)
- 1 bottle (8 oz) clam juice
- 1/3 cup uncooked rosamarina or orzo pasta
- 1/2 cup dry white wine or reduced-sodium chicken broth
- 1 tablespoon chopped fresh or 1 teaspoon dried thyme leaves
- 2 teaspoons chopped fresh or 1/2 teaspoon dried dill weed
- 6 drops red pepper sauce
- 8 fresh mussels in shells, scrubbed, debearded
- 8 uncooked medium shrimp, peeled, deveined
- 1/2 lb red snapper or sea bass, skin removed, cut into 1/2-inch pieces
- 1/2 cup sliced mushrooms (2 oz)
Make With
Progresso Broth
Instructions
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Step1Spray 4-quart Dutch oven with cooking spray. Add onions and garlic; cook over medium heat about 5 minutes, stirring occasionally, until onions are tender. Stir in tomato, carrot, broth, clam juice, pasta, wine, thyme, dill weed and pepper sauce. Heat to boiling. Reduce heat; cover and simmer about 20 minutes, stirring occasionally, until pasta is almost tender.
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Step2Meanwhile, discard any broken-shell or open (dead) mussels. Scrub remaining mussels in cold water, removing any barnacles with a dull paring knife. Pull beard by giving it a tug (using a kitchen towel may help). If you have trouble removing it, use a pliers to grip and pull gently. Place mussels in large container. Cover with cool water. Agitate water with hand, then drain and discard water. Repeat several times until water runs clear; drain.
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Step3Stir in mussels and remaining ingredients into Dutch oven. Cover and heat to boiling; reduce heat. Simmer 6 to 8 minutes, stirring occasionally, until fish flakes easily with fork and mussel shells have opened, removing mussels as they open. Discard any mussels that don't open. Return opened mussels to stew.
Nutrition
160
Calories
1 1/2g
Total Fat
21g
Protein
15g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 160
- Calories from Fat
- 15
- Total Fat
- 1 1/2g
- 2%
- Saturated Fat
- 0g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 60mg
- 21%
- Sodium
- 460mg
- 19%
- Potassium
- 690mg
- 20%
- Total Carbohydrate
- 15g
- 5%
- Dietary Fiber
- 2g
- 8%
- Sugars
- 3g
- Protein
- 21g
% Daily Value*:
- Vitamin A
- 60%
- 60%
- Vitamin C
- 10%
- 10%
- Calcium
- 6%
- 6%
- Iron
- 35%
- 35%
Exchanges:
1/2 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; 0 Fat;Carbohydrate Choice
1Tips from the Betty Crocker Kitchens
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