SPICY SEAFOOD STEW
This is an awesome tasting seafood recipe.Divide it into separate containers and freeze them and have a quick healthy meal anytime in minutes.
6 servings, about 1 1/3 cups each
Total Time: 1 1/2 hours
Ingredients
1 tablespoon extra-virgin olive oil
2 leeks, white parts only, halved lengthwise, thinly sliced and thoroughly washed
1 stalk celery, diced
4 cloves garlic, minced
1/2 teaspoon fennel seed, crushed
4 plum tomatoes, diced & unsalted
2 large red potatoes, cut in 1/2-inch dice
1 cup dry white wine
2 8-ounce bottles clam juice
1 cup water
2 4-inch strips orange peel,
2 bay leaves
1 Pinch saffron,
8 ounces tilapia fillets, cut into thirds
8 ounces large dry sea scallops, halved
8 ounces cleaned, sliced calamari (squid) tubes and tentacles,
Spicy Rouille
Rouille Ingredients
1/4 cup chopped jarred roasted red peppers
3 tablespoons fat-free mayonnaise
2 teaspoons lemon juice
1 teaspoon minced, garlic
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1 Pinch saffron,
Rouille Preparation
Combine red peppers, mayonnaise, lemon juice, garlic, salt, pepper, cayenne and saffron in a food processor; pulse, scraping down the sides as necessary, until smooth.
Meal Preparation
Heat oil in a Dutch oven over medium-high heat. Add leeks, celery, garlic and fennel seed and cook, stirring often, until the leeks are softened, 3 to 4 minutes. Add tomatoes and potatoes; cook, stirring often, until the tomatoes begin to break down, about 4 minutes. Add wine, increase heat to high, bring to a boil, and cook, stirring often, until reduced, 2 to 3 minutes. Add clam juice, water, orange peel, bay leaves and saffron and bring to a boil. Reduce heat and simmer, stirring occasionally, until the potatoes are just tender, about 15 minutes.
Carefully submerge tilapia and scallops in the soup, return to a simmer and cook for 2 minutes. Add calamari, submerge in the soup, and continue cooking until cooked through, about 3 minutes. Discard orange peel and bay leaves. Serve the soup with a spoonful of Spicy Rouille on top.
Nutrition
Per serving:
251 calories;
3 g fat ( 1 g sat , 2 g mono );
167 mg cholesterol;
24 g carbohydrates;
32 g protein;
2 g fiber;
414 mg sodium;
960 mg potassium.
This is an awesome tasting seafood recipe.Divide it into separate containers and freeze them and have a quick healthy meal anytime in minutes.
6 servings, about 1 1/3 cups each
Total Time: 1 1/2 hours
Ingredients
1 tablespoon extra-virgin olive oil
2 leeks, white parts only, halved lengthwise, thinly sliced and thoroughly washed
1 stalk celery, diced
4 cloves garlic, minced
1/2 teaspoon fennel seed, crushed
4 plum tomatoes, diced & unsalted
2 large red potatoes, cut in 1/2-inch dice
1 cup dry white wine
2 8-ounce bottles clam juice
1 cup water
2 4-inch strips orange peel,
2 bay leaves
1 Pinch saffron,
8 ounces tilapia fillets, cut into thirds
8 ounces large dry sea scallops, halved
8 ounces cleaned, sliced calamari (squid) tubes and tentacles,
Spicy Rouille
Rouille Ingredients
1/4 cup chopped jarred roasted red peppers
3 tablespoons fat-free mayonnaise
2 teaspoons lemon juice
1 teaspoon minced, garlic
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1 Pinch saffron,
Rouille Preparation
Combine red peppers, mayonnaise, lemon juice, garlic, salt, pepper, cayenne and saffron in a food processor; pulse, scraping down the sides as necessary, until smooth.
Meal Preparation
Heat oil in a Dutch oven over medium-high heat. Add leeks, celery, garlic and fennel seed and cook, stirring often, until the leeks are softened, 3 to 4 minutes. Add tomatoes and potatoes; cook, stirring often, until the tomatoes begin to break down, about 4 minutes. Add wine, increase heat to high, bring to a boil, and cook, stirring often, until reduced, 2 to 3 minutes. Add clam juice, water, orange peel, bay leaves and saffron and bring to a boil. Reduce heat and simmer, stirring occasionally, until the potatoes are just tender, about 15 minutes.
Carefully submerge tilapia and scallops in the soup, return to a simmer and cook for 2 minutes. Add calamari, submerge in the soup, and continue cooking until cooked through, about 3 minutes. Discard orange peel and bay leaves. Serve the soup with a spoonful of Spicy Rouille on top.
Nutrition
Per serving:
251 calories;
3 g fat ( 1 g sat , 2 g mono );
167 mg cholesterol;
24 g carbohydrates;
32 g protein;
2 g fiber;
414 mg sodium;
960 mg potassium.
