3/27/2011

Spicy Seafood Stew

(makes 4 servings)

Weight Loss Recipes : Spicy Seafood StewIngredients:

  • 8 oz. fresh or frozen sea scallops
  • 8 oz. fresh or frozen shrimp, peeled and deveined with tails intact
  • 8 oz. fresh mussels in shells, beards removed
  • 2 cups water
  • 3 tbsp salt
  • 1 tbsp vegetable oil (or olive oil)
  • 4 chopped cloves garlic
  • 1 cup chopped onion
  • ½ tsp ground cinnamon
  • 1 tsp ground cumin
  • ¼ tsp ground red pepper
  • 1 cup low-sodium fish broth (or vegetable broth)
  • 1 cup chopped tomatoes
  • ⅛ tsp ground saffron
  • ¼ cup chopped cilantro to garnish

Preparation:

  • Thaw scallops and shrimp, if frozen. Rinse scallops and shrimp; pat dry.
  • Scrub mussels. In a large-size bowl, combine water and salt then add mussels and let soak approximate 15 minutes. Drain, rinse and repeat twice.
  • Heat vegetable oil in a large-size saucepan then sauté garlic and onion until they are tender.
  • Stir in cinnamon, cumin, red pepper and cook approximate 1 minute, stirring constantly.
  • Add fish broth, tomatoes, saffron and bring to boiling.
  • Add scallops, shrimp and mussels. Return to boiling, reduce heat, covered and simmer until mussel shells open (approximate 5 minutes).
  • Garnish with cilantro and serve.

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (297 g)): 204 Calories, 27 g Protein, 10 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 113 mg cholesterol, 458 mg sodium

1 comments:

IFB marine said...

Hi..
i appreciate the ideas and this is very nice article and have great information. Thanks for share,

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