Recipe - Hearty Sorrento Seafood Stew

Makes 4 servings
Preparation time: 15 minutes
Cook time: 15 minutes
 
Nutrition goldmine: Canned tomatoes are just as nutritious as fresh, and often taste better since they’re canned at the height of ripeness. Cooked tomatoes are a rich source of lycopene, another powerful antioxidant. To reduce the sodium further, look for no-salt canned tomatoes, which can reduce the sodium intake up to 90 percent.

  • 2 c. cooked brown rice
  • 2 Tbsp. Italian seasoning
  • ½  c. fresh parsley
  • ½ c. carrots, finely diced 
  • 2 Tbsp. olive oil
  • 1 bunch Swiss chard, chopped (about 4 cups)
  • 4 cloves garlic
  • ½ lb. Oregon pink shrimp, peeled and deveined
  • 1 tsp. pepper
  • 1 lg. red pepper, chopped
  • 1½ tsp. paprika
  • ½  lb. firm white fish, such as cod or snapper  pinch of crushed red pepper (optional)
  • 1½ c. dry white wine
  • 1 28-oz can diced tomatoes 
  • 3 ozs. tomato paste (half a 6-oz can)
  1. Combine herbs, garlic, red pepper, carrots, and Swiss chard in a bowl. Toss with olive oil. 
  2. Place mixture in a large pot with a tight-fitting lid. Cover with shrimp and fish. 
  3. Stir together the tomatoes, tomato paste, and pepper and pour over all. Pour in wine, bring to a boil, then lower heat and simmer for 15 minutes. Stir together gently before serving over brown rice.
Per 1 cup serving: 438 calories, 28 gm protein, 46 gm carbohydrate, 10 gm fat, 1 gm sat fat, 6 gm monofat, 110 mg cholesterol, 7 gm fiber, 737 mg sodium, (490 mg using no salt added canned tomatoes)

The seasoned cook notes that this dish uses Italian seasoning, which is typically a blend of marjoram, thyme, rosemary, savory, sage, oregano, and basil. If you can find fire-roasted diced tomatoes, they will enhance the flavor of this wonderful stew.