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With recent research showing that eating fish can help brain function, why
not serve this seafood stew for family gatherings in the winter months? There
are lots of vegetables in this dish as well.
6 cups water
10 ounces white wine
3 celery stalks, chopped
3 medium carrots, chopped
1 pounds large shrimp, washed
1 pound crayfish
2 tablespoons olive oil
2 medium onions, chopped
1 medium red pepper, chopped
1 medium green bell pepper, chopped
4 medium tomatoes, chopped
2 tablespoons tomato paste
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh oregano
1 pound sea bass, cut into chunks
1 pound small squid, cleaned and sliced
Salt and pepper to taste
1. In a large, non-aluminum saucepan, stir together the water, white wine,
celery and carrots. Bring to a simmer and cook for 5 minutes.
2. Add the shrimp and crayfish and simmer for 3 to 4 minutes. Strain the shellfish
and vegetables from the broth and set the broth aside. Peel the crayfish and
shrimp and discard the shells.
3. Warm the olive oil in the large saucepan over medium-high heat. Cook the
onions and peppers until tender, about 6 minutes. Stir in the tomatoes, tomato
paste, thyme and oregano.
4. Add the reserved broth and bring to a simmer.
5. Stir in the sea bass and squid and simmer for 2 minutes. Return the crayfish,
shrimp and vegetables to the broth and simmer for 1 more minute. Season to
taste, ladle into bowls and serve right away.
Serving size: 1 cup
Total fat: 8 grams
Carbohydrate: 3 grams
Protein: 36 grams