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Low Fat Portuguese Fish Stew




Source of Recipe


Marla


List of Ingredients




Low Fat Portuguese Fish Stew

1 tablespoon olive oil
1/2 pound chorizo sausage or Italian sausage, sliced into bite-size pieces
2 cups sliced onion
1 stalk celery
2 cloves garlic
1/2 teaspoon fennel seed
2 cups chicken stock
1 cup chopped, fresh tomatoes
12 little neck clams, or cherrystones
12 mussels, washed and "beards" removed
12 shrimp
8 ounces cod or monk fish, cut into bite-size pieces
2 tablespoons chopped Italian parsley
salt to taste
freshly ground black pepper






Recipe



1. Pour the olive oil into a heavy skillet. Add the chorizo and sauté on medium
heat, for about 3 minutes to brown the sausage. Drain any excess fat.

2. Add the onions, reduce heat to low and cook another 2 minutes.

3. Add the garlic and fennel seed and cook another 1 minute.

4. Add the chicken stock and bring to a simmer.

5. Add the chopped tomatoes and cook for another 2 minutes.

6. Add the clams and cook about 2 minutes. Then add the mussels and cook about 2
minutes.

7. Add the shrimp and fish and cook until the fish pieces are white and opaque,
the shrimp are pink and the shells of the clams and mussels open.

8. Adjust salt and pepper to taste.

9. Divide the stew into 4 soup bowls and garnish with a pinch or two of the parsley
on top.

This recipe serves: 4


Nutrition Facts

Serving size: 3 clams, 3 mussels, 3 shrimp, 2 oz. cod with broth
Calories 336
Total Fat 11 g
Saturated Fat 3 g
Protein 46 g
Total Carbohydrate 17 g
Dietary Fiber 2 g
Sodium 1455 mg
Percent Calories from Fat 30%
Percent Calories from Protein 49%
Percent Calories from Carbohydrate 21%