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Adriatic Fish Stew over Angel Hair Pasta
1 tablespoon (15 ml) olive oil
1 small onion, 4 ounces (120 g), chopped
2 garlic cloves, minced
1 pound (4880 g) firm fleshed fish such as sea bass or red snapper, cut into 2-inch (5 cm) pieces
1 14 1/2-ounce (415 g) no salt added diced tomatoes
1/2 cup (120 ml) dry white wine
1/4 cup (60 ml) low-sodium canned vegetable broth
3/4 pound (360 g) fresh mussels in the shell, well scrubbed and debearded
1/4 pound (120 g) medium shrimp, peeled and deveined
1 tablespoon (15 ml) red wine vinegar
8 ounces (240 g) dried or fresh angel hair pasta, cooked al dente according to package directions and drained
freshly ground pepper
1. Heat the olive oil in a nonstick stock pot over medium-low heat. Add the onion and garlic; saute for 4 minutes, until onion is limp, taking care to not let the garlic burn.
2. Add the fish and saute for 2 minutes on each side, turning once. Transfer fish to a plate.
3. Add the tomatoes, wine, and vegetable broth to the pot. Cook, stirring, over high heat until reduced by 1/3. Lower the heat to maintain a lively simmer. Place the mussels and shrimp on top of the tomato mixture. Cover and cook until mussels open and the shrimp are pink and cooked through. Return the fish to the stew to reheat.
4. Divide the pasta between 4 pasta bowls. Stir the vinegar into the stew and ladle the fish stew on top of the pasta. Serve at once, passing the pepper grinder for each person to add according to taste.
Per serving: 448 calories (16% calories from fat), 39 g protein, 8 g total fat (1.5 g saturated fat), 51 g carbohydrate, 3 g dietary fiber, 99 mg cholesterol, 232 mg sodium
Exchanges: 4 lean meat, 3 carbohydrate (3 bread/starch), 1 vegetable
Note: When cooking live mussels, some quickly open wide while others barely crack open. The latter can be fully opened using a clam opener, spoon, or tongs. But a mussel that refuses to open even a little may have been dead before cooking so it's safest to discard those.
Adriatic Fish Stew over Angel Hair Pasta
1 tablespoon (15 ml) olive oil
1 small onion, 4 ounces (120 g), chopped
2 garlic cloves, minced
1 pound (4880 g) firm fleshed fish such as sea bass or red snapper, cut into 2-inch (5 cm) pieces
1 14 1/2-ounce (415 g) no salt added diced tomatoes
1/2 cup (120 ml) dry white wine
1/4 cup (60 ml) low-sodium canned vegetable broth
3/4 pound (360 g) fresh mussels in the shell, well scrubbed and debearded
1/4 pound (120 g) medium shrimp, peeled and deveined
1 tablespoon (15 ml) red wine vinegar
8 ounces (240 g) dried or fresh angel hair pasta, cooked al dente according to package directions and drained
freshly ground pepper
1. Heat the olive oil in a nonstick stock pot over medium-low heat. Add the onion and garlic; saute for 4 minutes, until onion is limp, taking care to not let the garlic burn.
2. Add the fish and saute for 2 minutes on each side, turning once. Transfer fish to a plate.
3. Add the tomatoes, wine, and vegetable broth to the pot. Cook, stirring, over high heat until reduced by 1/3. Lower the heat to maintain a lively simmer. Place the mussels and shrimp on top of the tomato mixture. Cover and cook until mussels open and the shrimp are pink and cooked through. Return the fish to the stew to reheat.
4. Divide the pasta between 4 pasta bowls. Stir the vinegar into the stew and ladle the fish stew on top of the pasta. Serve at once, passing the pepper grinder for each person to add according to taste.
Per serving: 448 calories (16% calories from fat), 39 g protein, 8 g total fat (1.5 g saturated fat), 51 g carbohydrate, 3 g dietary fiber, 99 mg cholesterol, 232 mg sodium
Exchanges: 4 lean meat, 3 carbohydrate (3 bread/starch), 1 vegetable
Note: When cooking live mussels, some quickly open wide while others barely crack open. The latter can be fully opened using a clam opener, spoon, or tongs. But a mussel that refuses to open even a little may have been dead before cooking so it's safest to discard those.
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