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Posts Tagged ‘California seafood stew’

postheadericon California Seafood Stew

5.00 avg. rating (93% score) - 4 votes

California Seafood Stew is a delicious seafood recipe from the old days used for community gatherings in San Francisco. It is loaded with vegetables and mussels, shrimp and fish flavored with garlic, fennel and Italian seasoning. It’s a healthy, low calories, low fat, low carbohydrates, low sugars, diabetic and a WeightWatchers (5) Points+ recipe. Makes 6 servings with a generous (2 cup) serving size. California Seafood Stew will be loved by you, your family and any seafood lovers you serve it to.california-seafood-stew

INGREDIENTS:

8 oz fresh or frozen cod or other white fish, thawed
8 oz fresh or frozen shrimp, thawed
1 cup finely chopped leeks
1 medium size fennel bulb, trimmed, cored, chopped (1 cup chopped)
1/2 cup chopped celery
1/2 cup chopped carrots
2 tbsp minced garlic from a jar.
1 tbsp olive oil
2 tsp dried Italian seasoning, crushed
1/4 cup dry white wine or low sodium chicken broth
1-1/2 cups water
1/2 cup clam juice
2 tbsp tomato paste
(1 lb) mussels, soaked, scrubbed, and beards removed* (see directions below)
1/2 cup snipped (flat leaf) parsley

DIRECTIONS:

1. Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1-inch pieces. Peel and devein shrimp; cut shrimp in half lengthwise. Set fish and shrimp aside.

2. In an 8 quart Dutch oven, cook leeks, fennel, celery, carrots, and garlic in hot oil about 5 minutes or until vegetables are tender. Stir in tomato paste and Italian seasoning; cook for 1 minute. Carefully add wine. Cook and stir until wine is nearly evaporated.

3. Stir in tomatoes, broth, the water and clam juice. Bring to a boil; reduce heat to medium-low. Simmer uncovered for 10 minutes.

4. Add mussels and fish. Cover and cook about 5 minutes or until mussels open. Discard any unopened mussels. Add shrimp; cook for 1 to 2 minutes more or until shrimp are opaque. Stir in half of the parsley. Ladle into shallow soup bowls. Sprinkle with the remaining parsley.

Mussels Tip*
Scrub mussels in shells under cold running water. Remove beards. In an 8-quart Dutch oven, combine 4 quarts cold water and 1/3 cup salt; add mussels. Soak for 15 minutes; drain and rinse. Discard water. Repeat soaking, draining, and rinsing twice.

Yield: 6 Servings.
Serving Size: 2 Cups per serving

WW PointsPlus+ = 5

Carb Choices: 1

Diet Exchange:
1-1/2 Vegetable + 3 Meat (L) + 1/2 Starch

NUTRITIONAL INFORMATION:
Calories: 214, Total Fat 5g, Saturated Fat 1g, Cholesterol 90mg, Sodium 588mg, Sugars 6g, Carbohydrates 17g, Fiber 4g, Protein 26g

IMPORTANT: www.ww-recipes.org is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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