Although this is a low-fat recipe, it doesn't skimp on flavor.
Low-Fat Seafood Stew
Preparation time: 10 minutesCooking time: 25 minutes
Yield: 8 servings
1/4 cup olive oil
2 large yellow onions, diced
1 fennel bulb, chopped and diced, fennel tops reserved
1 tablespoon minced garlic
1 tablespoon thyme
2 teaspoons crushed rosemary
1 bay leaf
4 cups bottled clam juice
2 cups dry white wine
28-ounce can plum tomatoes, drained and chopped
2 dozen small clams, scrubbed
2 dozen mussels, scrubbed
2 pounds sea bass fillets, cut into 1-inch pieces
2 dozen large shrimp (20 to 25 shrimp per pound size)
Three 4-ounce frozen lobster tails, defrosted, cut into thirds
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Heat the oil in a large pot over medium heat. Add the onions and fennel and sauté until beginning to soften, about 8 minutes total. Add the garlic, thyme, rosemary, and bay leaf and sauté 3 minutes more, or until the onion is translucent.
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Add the clam juice, wine, and tomatoes. Cover and bring to a boil over medium-high heat. Turn the heat down and simmer for 10 minutes to blend the flavors.
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When the liquid is at a simmer, add the clams and mussels and cook 2 minutes. Add the sea bass, shrimp, and lobster tails and cook for a few more minutes until the shrimp is pink and the fish and lobster is opaque. Be careful not to overcook. While the stew cooks, chop the fennel fronds.
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Ladle into bowls, top with fennel fronds, and serve immediately.
Break up this recipe to make your last-minute preparations as brief as possible. Prepare the recipe through Step 2 either the morning of the dinner or the night before. Just bring the liquid mixture to a boil and proceed from Step 3.