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Fisherman’s stew




Low in fat and rich in protein, this speedy version of a classic fisherman’s stew also delivers an abundant serving of red tomatoes, which lower your risk of heart disease and certain cancers.
Easy Seafood Stew
2 teaspoons olive oil
1 large yellow pepper, coarsely chopped
1 medium onion, chopped
2 cloves garlic, crushed with press
1 can (14 1/2-ounce) stewed tomatoes
1 cup spicy tomato-vegetable juice
1 pound skinless cod fillet, cut into 1-inch chunks
8 ounces shelled and deveined medium shrimp

1. In 4-quart saucepan, heat oil over medium heat until hot. Add yellow pepper and onion, and cook 5 to 6 minutes or until softened and lightly browned, stirring frequently. Stir in garlic and cook 1 minute, stirring constantly.

2. Stir in stewed tomatoes, vegetable juice, 1/2 cup water and 1/4 teaspoon salt; cover and heat to boiling over high heat. Reduce heat to low and simmer, covered, 10 minutes.

3. Stir in cod and shrimp; cover and simmer 3 to 4 minutes or until cod and shrimp just turn opaque throughout, gently stirring once. Ladle stew into 4 large soup bowls. Makes about 7 cups.

• Each serving: About 245 calories, 4g total fat (1g saturated), 135mg cholesterol, 715mg sodium, 17g total carbohydrate, 3g dietary fiber, 34g protein.

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