Italian Seafood Stew
The fishermen's catch of the day is transformed into a succulent seafood stew.
From EatingWell: September 1998, The EatingWell Diabetes Cookbook (2005)
Yield: 8 servings
Active Time: 60
Total Time: 75
- 1 cup bottled clam juice
- 4 cloves garlic, (2 smashed, 2 minced)
- 1 pound mussels, scrubbed and debearded, or small cherrystone clams
- 2 tablespoons extra-virgin olive oil, divided
- 1 onion, thinly sliced
- 8 ounces squid, cleaned and cut into 1/2-inch-thick rings
- 1/2 cup dry white wine
- 1/3 cup red-wine vinegar, plus more to taste
- 1 14-ounce can diced tomatoes
- 2 pounds firm white-fleshed fish fillet, such as halibut, skinned and cut into 1-inch chunks
- 8 ounces medium shrimp, peeled and deveined
- 4 tablespoons chopped fresh parsley, divided
- 2 tablespoons fine dry breadcrumbs
- Freshly ground pepper, to taste
- Bring clam juice and smashed garlic to a simmer in a large pot. Add mussels (or clams) and cook, covered, until open, 3 to 5 minutes. Discard garlic; remove mussels from the pot, discarding any that did not open. Using a fine-mesh sieve lined with cheesecloth, strain broth into a bowl; set aside. Wipe out the pot.
- Add 1 tablespoon oil to the pot and heat over medium-low heat. Add onion and minced garlic and cook, stirring, until softened, 5 to 7 minutes. Increase heat to high; add squid and cook, stirring, until the squid turns opaque, about 1 minute. Add wine and 1/3 cup vinegar; cook, stirring occasionally, until the liquid has reduced by half, 5 to 7 minutes.
- Add tomatoes and the reserved mussel broth. Reduce heat to low, cover and simmer until the squid is tender, 18 to 20 minutes.
- Just before serving, add fish and shrimp to the simmering stew and cook, covered, just until the fish is opaque in the center, 3 to 5 minutes. Stir in the reserved mussels and heat through, about 1 minute. With a slotted spoon, remove solids to a bowl and cover to keep warm. Stir 3 tablespoons parsley, breadcrumbs and the remaining 1 tablespoon oil into the sauce. Simmer until the sauce thickens to the consistency of heavy cream, 1 to 2 minutes. Adjust seasoning with pepper and vinegar. Return the solids to the sauce. Serve immediately, garnished with the remaining 1 tablespoon parsley.
Tips & Notes
- Make Ahead Tip: Prepare through Step 3. Cover and refrigerate mussels and stew separately for up to 1 day.
Nutrition Per Serving: 280 calories; 9 g fat (1 g sat, 4 g mono); 166 mg cholesterol; 8 g carbohydrates; 46 g protein; 1 g fiber; 423 mg sodium; 876 mg potassium.
Nutrition Bonus: Selenium (118% daily value), Magnesium (31% dv), Vitamin C (20% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 5 very lean meat, 1 fat (mono)