Quick Crab Stew in Fennel-Tomato Broth Recipe

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Ingredients:

Serving

3 celery stalks, trimmed and cut in half
1/2 small white onion, quartered
1 small fennel bulb, quartered
1 tbsp olive oil
1 cup dry white wine
1 can (14 oz.) fire-roasted diced tomatoes
1/4 tsp red chile flakes
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
2 cooked crabs (1 1/2 lbs. each), cleaned, cut into quarters and shells cracked
handful fresh oregano leaves
handful flat-leaf parsley leaves
handful small fennel fronds
1 loaf crusty italian bread such as focaccia

Directions:

In a food processor, chop celery, onion, and fennel. Heat oil in a large pot over medium heat, add vegetables, and cook until softened, stirring often, about 7 minutes. Add wine, 1 cup water, tomatoes, chile flakes, salt, and pepper. Cook, covered, 8 to 10 minutes to let flavors develop. Add crabs and cook, covered, stirring often, until warm and fragrant, about 5 minutes. Transfer to a large serving bowl. Whirl herbs together in food processor to chop, then sprinkle over crab and serve with warmed bread.
Note: Nutritional analysis is per serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1004.96 Kcal (4208 kJ)
Calories from fat	187.64 Kcal
		% Daily Value*
Total Fat	20.85g	32%
Cholesterol	659.84mg	220%
Sodium	4056.52mg	169%
Potassium	3466.65mg	74%
Total Carbs	33.78g	11%
Sugars	7.96g	32%
Dietary Fiber	11.9g	48%
Protein	127.19g	254%
Vitamin C	57mg	95%
Iron	9.3mg	51%
Calcium	849.1mg	85%

Amount Per 100 g
Calories	70.65 Kcal (296 kJ)
Calories from fat	13.19 Kcal
		% Daily Value*
Total Fat	1.47g	32%
Cholesterol	46.39mg	220%
Sodium	285.19mg	169%
Potassium	243.72mg	74%
Total Carbs	2.37g	11%
Sugars	0.56g	32%
Dietary Fiber	0.84g	48%
Protein	8.94g	254%
Vitamin C	4mg	95%
Iron	0.7mg	51%
Calcium	59.7mg	85%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

21

Points
20

PointsPlus

Good Points

low fat,
saturated fat free

Bad Points

High in Sodium

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