Tuesday, August 10, 2010

Body Basics/Healthy Food: Seafood Stew

Food Basics: Quick & Easy Seafood Stew

Living in Florida, my children have been exposed to all sorts of seafood. They’ve eaten everything from octopus to rock shrimp and many things in between. Not surprisingly, one of their favorite dishes is seafood stew. I make it at least once a month from a surprisingly easy recipe. This meal would also be great for company. They will think you spent hours on it when actually it takes about thirty minutes to make. I got the recipe from and old issue of Cooking Light but usually improvise it to include whatever seafood is readily available. Here it is:



1 (1-pound) loaf French bread baguette, cut into 16 slices

1 tablespoon olive oil


2 teaspoons olive oil

1/2 to 1 teaspoon crushed red pepper

4 garlic cloves, finely chopped

3 cups clam juice

1 cup water

1/2 cup finely chopped fresh parsley

1/2 teaspoon dried basil

1/4 teaspoon dried thyme

1 (26-ounce) bottle tomato-and-basil pasta sauce (such as Bertolli)

16 littleneck clams

16 small mussels, scrubbed and debearded

1/2 cup dry white wine

1/2 teaspoon salt

1/4 teaspoon black pepper

1 pound cod or other lean whitefish fillets, cut into 1-inch pieces

1/2 pound medium shrimp, peeled and deveined

2 cups torn spinach


Preheat oven to 350°.

To prepare crostini, place bread slices on a large baking sheet; brush with 1 tablespoon olive oil. Bake at 350° for 15 minutes or until lightly browned.

To prepare cioppino, heat 2 teaspoons oil in a Dutch oven over medium-high heat. Add crushed red pepper and garlic; sauté 30 seconds. Stir in clam juice and next 5 ingredients (clam juice through pasta sauce.) Add clams and mussels. Cover and cook 10 minutes or until shells open. (Discard any unopened shells.) Add wine and next 4 ingredients (wine through shrimp); simmer 5 minutes or until fish and shrimp are done. Stir in spinach. Serve with the crostini.

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