Scallop & Fish Stew Recipe

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Ingredients:

Serving

1 tbsp olive oil
3 garlic cloves, minced
1/2 cup minced onion
1/2 tsp red pepper flakes (more or less to taste)
1 lb fresh firm white fish fillet, cut into 1-inch cubes
1/2 lb fresh sea scallop , halved lengthwise (into 2 skinny circles)
2 large tomatoes, diced (may also use a 14 oz. can of tomatoes, undrained)
1/2 cup clam juice
1 red bell pepper, diced
1 lemon , juice of
1/4 cup diced flat leaf parsley
1/4 cup freshly grated parmesan cheese

Directions:

Heat olive oil in dutch oven over medium high heat. Add garlic, onion, and red pepper flakes. Stir briefly, then let cook 2 minutes.
Add scallops and fish and cook, stirring, for 1 minute. Add tomatoes, clam juice, and bell pepper. Stir well; bring to a boil and cover. Simmer 10 minutes, till all seafood is thoroughly cooked.
Remove from heat and stir in lemon juice and parsley.
Serve in shallow bowls; sprinkle with parmesan cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	280.03 Kcal (1172 kJ)
Calories from fat	73.86 Kcal
		% Daily Value*
Total Fat	8.21g	13%
Cholesterol	75.23mg	25%
Sodium	637.5mg	27%
Potassium	971.55mg	21%
Total Carbs	15.62g	5%
Sugars	6.12g	24%
Dietary Fiber	2.28g	9%
Protein	35.36g	71%
Vitamin C	59.1mg	99%
Vitamin A	0.7mg	25%
Iron	14.8mg	82%
Calcium	185mg	18%

Amount Per 100 g
Calories	73.91 Kcal (309 kJ)
Calories from fat	19.5 Kcal
		% Daily Value*
Total Fat	2.17g	13%
Cholesterol	19.86mg	25%
Sodium	168.26mg	27%
Potassium	256.43mg	21%
Total Carbs	4.12g	5%
Sugars	1.61g	24%
Dietary Fiber	0.6g	9%
Protein	9.33g	71%
Vitamin C	15.6mg	99%
Vitamin A	0.2mg	25%
Iron	3.9mg	82%
Calcium	48.8mg	18%

* 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

5.8

Points
7

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium

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