dish
Rosy Red Fish Stew

4
Serves
403
Calories
16
Nutrients
18
Vitamins

Ingredients

2 dozen cherrystone clams or littleneck clams or 2 cups chopped clams
2 tablespoons olive oil
2 stalks celery , finely chopped
2 cloves garlic , minced
1 teaspoon minced, fresh oregano , or 1 teaspoon dried
2 ripe tomatoes , peeled, seeded and chopped
1/2 cup white wine
2 cups fish stock , clam juice or chicken stock
12 medium sea scallops
1 teaspoon hot sauce or Tabasco sauce (optional)
2 tablespoons fresh parsley , coarsely chopped

Cooking Instructions

1. Pour the olive oil into a large skillet. Add the onion, celery and garlic and sauté over low heat until the onions are golden and the celery has softened, about 5 minutes. Add the oregano, bay leaf, tomatoes and wine and bring to a boil for about 5 minutes.

2. If using fresh clams, scrub them and place in a large pot with 2 cups of water. Tightly cover the pot and steam them until the shells open, about 5 minutes. Discard any clams that do not open. Add the clams to the stew. Add the stock, lower the heat and simmer another 5 minutes.

3. Add the fish and cook 5 minutes more. Taste and add salt, pepper and Tabasco sauce if desired. Ladle into large bowls and sprinkle with parsley.

Serving Size: 2 cups stew

Nutrition Information

Number of Servings: 4
Calories
403
Protein
57 g
Total Carbohydrate
11 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
5 g
Total Fat
11 g
Saturated Fat
2 g
Monounsaturated Fat
6 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
110 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
57 %
Percent Calories from Carbohydrate
11 %
Percent Calories from Fat
26 %
Vitamin A
1082 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
1 mg
Vitamin B3 - Niacin
5 mg
Vitamin B6
1 mg
Vitamin B12
65 mcg
Biotin
3 mcg
Vitamin C
37 mg
Vitamin D
74 IU
Folate
59 mcg
Vitamin E
5 IU
Vitamin K
5 mcg
Pantothenic Acid
2 mg
Calcium
177 mg
Iron
18 mg
Phosphorus
652 mg
Potassium
1530 mg
Sodium
794 mg
Zinc
3 mg