20 Minute Seafood Stew
20 Minute Seafood Stew
  • prep: 5 min
  • cook: 15 min
  • total: 20 min
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  • servings:
  • Summary

    This 20 minute seafood stew has a light broth made from tomatoes, garlic, fresh herbs and white wine. Plus it's packed full of fresh cod and shrimp.

    Ingredients

    • 2 tablespoons olive oil
    • 4 cloves garlic, minced
    • 1 (15 ounce) can Italian seasoned diced tomatoes
    • 1 cup seafood stock
    • 3/4 cup dry white wine
    • 1/2 teaspoon crushed red pepper
    • 1 pound skinned cod, cut into 1-inch chunks
    • 1 pound fresh large (31-35) shrimp, shelled and deveined
    • 1/3 cup finely chopped fresh basil
    • 1/3 cup finely chopped fresh parsley
    • 1/2 lemon, juiced
    • Kosher salt, to taste
    • 3 tablespoons unsalted butter
    • 1/2 cup panko bread crumbs
    • 1 tablespoon chopped fresh basil
    • 1 tablespoon chopped fresh parsley
    • Kosher salt and pepper, to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 479 % Daily Value *
    • Total Fat: 23 g 35.57%
    • Saturated Fat: 8 g 38.7%
    • Trans Fat: 0 g %
    • Cholesterol: 220 mg 73.18%
    • Sodium: 1656 mg 69%
    • Calcium: 126 mg 12.56%
    • Potassium: 681 mg 19.45%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 11.67%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 18 g %
    • Dietary Fiber: 2 g 8.47%
    • Sugar: 4 g
    • Protein: 41 g
    • Alcohol: 5 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 27.29%
    • Vitamin C 24.9%
    • Vitamin D 10.77%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat5
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total6 oz-eq

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