Wonderful Seafood Stew
Boneless fish fillets and whole shrimp simmer with garlic, herbs, and Cajun spices in a bayou blockbuster of a stew. Health experts recommend eating at least one meal per week that includes fish -- let it be this one.
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INGREDIENTS
Nutrition- 8ounces skinless fish fillets (fresh or frozen halibut, orange roughy, or sea bass)
- 6
- 2teaspoons olive oil
- 2⁄3cup chopped onion
- 1⁄2cup finely chopped carrot
- 1⁄2
- 2
- 1
- 1(8 ounce) can low-sodium tomato sauce
- 1⁄4
- 1
- 1⁄2teaspoon cajun seasoning
- 1⁄4teaspoon ground cumin
- 1⁄4
DIRECTIONS
- Thaw fish and shrimp, if frozen.
- Rinse fish and shrimp; pat dry.
- Cut the fish into 1-inch pieces.
- Cover and chill fish pieces and shrimp until needed.
- In a large saucepan heat olive oil over medium-high heat.
- Cook and stir onion, carrot, sweet pepper, and garlic in hot oil until tender.
- Stir in the undrained tomatoes, tomato sauce, chicken broth, wine or chicken broth, bay leaves, dried thyme (if using), Cajun seasoning, cumin, and if desired, crushed red pepper.
- Bring the mixture to boiling; reduce heat. Simmer, covered, for 20 minutes.
- Gently stir in the fish pieces, shrimp, and fresh thyme (if using).
- Cover and simmer about 5 minutes more or until the fish flakes easily when tested with a fork and shrimp are opaque.
- Remove the bay leaves before serving.