Seafood Stew

16 ingredients
7 steps

Ingredients

  • 1 Tbsp. vegetable oil
  • 1/2 c. onion, chopped
  • 1/2 c. green pepper, chopped
  • 1/2 c. celery, chopped
  • 1/2 c. carrots, chopped
  • 1 clove garlic, minced
  • 2 c. canned tomatoes (with liquid)
  • 1 1/2 c. water
  • 1 packet chicken seasoning mix
  • 1 bay leaf
  • 1/4 tsp. thyme leaves
  • 1/8 tsp. pepper
  • 10 oz. white fish, cut in chunks
  • 5 oz. shelled shrimp, chopped
  • 1 Tbsp. fresh parsley
  • 6 oz. potatoes, cut in cubes

Directions

  1. 1
    In saucepan saute until tender, onion, green pepper, celery, carrots and garlic.
  2. 2
    Add remaining ingredients except fish and shrimp and bring to a boil.
  3. 3
    Reduce heat and cover and let simmer until potatoes are tender, 20 to 30 minutes.
  4. 4
    Add fish and shrimp to combine and cook until fish flakes easily, about 7 minutes. Yield:
  5. 5
    4 servings.
  6. 6
    Carbohydrate 18 g, protein 23 g, fat 6 g, calories 217.
  7. 7
    One serving = 1/2 bread exchange, 3 protein exchange, 2 vegetable exchange, 1 fat exchange.

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