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)
- Combine herbs, garlic, red pepper, carrots, and Swiss chard in a bowl. Toss with olive oil.
- Place mixture in a large pot with a tight-fitting lid. Cover with shrimp and fish.
- 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.