Healthful Recipes
	Main Dishes: Seafood

	Seafood Stew

Serve this delicious stew with fresh-baked bread for a complete, balanced meal.

4 C. water
2 C. white wine
2 celery stalks, coarsely chopped
2 carrots, coarsely chopped
1 lb. crayfish, washed
1 1/2 lb. medium shrimp, washed
1 T. olive oil
2 medium onions, finely chopped
2 medium red bell peppers, finely chopped
4 medium tomatoes, dipped in boiling water for 30 seconds, peeled and chopped
2 T. tomato paste
2 t. chopped fresh thyme
2 t. chopped fresh oregano
1 1/2 lb. sea bass fillets, cut into chunks
1 1/2 lb. small squid, cleaned and sliced
pepper, to taste
very small amount of salt (optional)

1. In large, nonaluminum saucepan, stir together water, white wine, celery and carrots.
2. Bring to simmer and cook for 5 minutes. Add shrimp and crayfish and simmer for 3 to 4 minutes.
3. Strain shellfish and vegetables from broth and set broth aside.
4. Peel crayfish and shrimp and discard shells and vegetables.
5. Warm olive oil in large saucepan over medium-high heat. Cook onions and peppers until tender, about 6 minutes.
6. Stir in tomatoes, tomato paste, thyme and oregano.
7. Add reserved broth and bring it to simmer.
8. Stir in sea bass and squid and simmer for 2 minutes. Return crayfish and shrimp to broth and simmer 1 more minute.
9. Season to taste (optional), ladle into bowls and serve immediately.

---

YIELD: 16 servings SERVING SIZE: 1 cup

NUTRITION ANALYSIS PER SERVING: Calories, 244; Total fat, 4 grams; Saturated fat, 1 gram; Cholesterol, 266 milligrams; Sodium, 194 milligrams*; Dietary fiber, 2 grams; Carbohydrates, 9 grams; protein, 33 grams

*Sodium content does not include addition of optional amounts of salt mentioned in recipe.

From Healthy Hispanic Recipes by the National Cancer Institute