Quick Shellfish Stew
For an even heartier stew, cook chunks of firm-fleshed white fish along with the shrimp in step 3. Have thick slices of toasted country bread to absorb the herbed tomato sauce.
  • 1 tablespoon olive oil
  • 2 red bell peppers, cut into 1/2-inch squares
  • 2 carrots, thinly sliced
  • 4 cloves garlic, minced
  • 1 cup dry white wine
  • 2 cups canned tomatoes, chopped with their juice
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon red pepper flakes
  • 12 littleneck clams, well scrubbed
  • 1 pound large shrimp, shelled and deveined

1. In large skillet, heat oil over medium heat. Add bell peppers, carrots, and garlic and cook, stirring frequently, for 4 minutes or until peppers are tender. Add wine, bring to a boil, and cook 4 minutes.

2. Stir in tomatoes, 2 cups of water, oregano, salt, and red pepper flakes. Bring to a boil, add clams and cover. After 3 minutes, check clams and remove them as they open, transferring them to 4 soup bowls. Continue cooking until all the clams have opened (about 5 minutes). Discard any clams that have not opened.

3. Add shrimp, cover, and cook for 3 minutes until shrimp are opaque. Add shrimp, vegetables and broth to clams in the bowls.

Nutritional Information
Per serving: 218 calories, 4.8g total fat, 1g saturated fat, 2.7g monounsaturated fat, 0.8g polyunsaturated fat, 4g dietary fiber, 20g protein, 15g carbohydrate, 144mg cholesterol, 655mg sodium.
Good source of: beta-carotene, iron, selenium, vitamin B12, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

Prep Time