Italian Seafood Stew

YIELD: 4 SERVINGS

PER SERVING: 1 LEANEST, 2 HEALTHY FATS, 3 GREEN, 2 CONDIMENTS

PREP TIME: 15 MINUTES TOTAL TIME: 30 MINUTES

Ingredients

8 tsp olive oil

¼ tsp red pepper flakes

½ cup scallions, cut into 1-inch pieces

1 cup diced fennel

1 cup diced green bell pepper

1, (28-oz.) can diced tomatoes

½ lb. shrimp, half length-wise

½ lb. bay scallops

½ lb. tilapia, diced

1½ tsp salt

½ tsp ground black pepper

½ lb. lump crabmeat

½ cup fresh basil, cut into fine strips

Directions

1. In a saucepan, sweat the red pepper flakes in the olive oil for about 30 seconds.
2. Add the scallions, fennel, and green pepper, and continue to sweat for about 3 to 4 minutes over moderate heat.
3. Add the tomatoes, including the juice, and bring to a boil.
4. Simmer for about 8 minutes until all vegetables are tender.
5. Combine the halved shrimp and diced tilapia with the scallops in a bowl and season with salt and pepper; mix very carefully.
6. Add the seasoned seafood to the simmering tomatoes, bring to a near boil, and cook gently for 3 to 4 minutes.
7. Add the crabmeat and basil, stir very carefully, and heat through.
8. Divide stew into 4 equal portions (about 2 cups per serving), garnish with basil leaves, and serve hot



Nutrition Per Serving: 340 calories, 42g protein, 16g carbohydrate, 11g fat