Healthy Seafood Stew Recipe

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Ingredients:

Serving

2-1/2 cups chicken broth
1/2 cup uncooked long grain rice
2 tsp chili powder
2 garlic cloves, minced
1 can (14-1/2 oz) diced tomatoes, undrained
3/4 cup julienned green pepper
3/4 cup julienned sweet red or yellow pepper
1/2 cup thinly sliced onion
8 oz orange roughy or red snapper fillet, cut into 1-inch pieces
4 oz uncooked medium shrimp, peeled and deveined
3/4 cup orange juice concentrate

Directions:

In a saucepan, bring broth to a boil. Add the rice, chili powder and garlic; return to a boil. Reduce heat; cover and simmer for 15-20 minutes or until rice is tender. Add the tomatoes, peppers and onion. Cover and cook over medium heat until vegetables are tender. Add fish, shrimp and orange juice concentrate. Cover and simmer for 2-4 minutes or until the fish flakes easily with a fork and the shrimp turn pink. Yield: 6 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	262.73 Kcal (1100 kJ)
Calories from fat	56.76 Kcal
		% Daily Value*
Total Fat	6.31g	10%
Cholesterol	33.63mg	11%
Sodium	619.3mg	26%
Potassium	543.43mg	12%
Total Carbs	40.83g	14%
Sugars	15.97g	64%
Dietary Fiber	2.78g	11%
Protein	10.17g	20%
Vitamin C	58.9mg	98%
Vitamin A	1.4mg	47%
Iron	0.9mg	5%
Calcium	44.1mg	4%

Amount Per 100 g
Calories	104.55 Kcal (438 kJ)
Calories from fat	22.59 Kcal
		% Daily Value*
Total Fat	2.51g	10%
Cholesterol	13.38mg	11%
Sodium	246.44mg	26%
Potassium	216.25mg	12%
Total Carbs	16.25g	14%
Sugars	6.36g	64%
Dietary Fiber	1.11g	11%
Protein	4.05g	20%
Vitamin C	23.4mg	98%
Vitamin A	0.6mg	47%
Iron	0.4mg	5%
Calcium	17.5mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.