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Seafood 01 02 03 Weight Watchers LowFat Cooking
Health LowCarb Cooking More Cajun Greats


fish, seafood, soups & stews

1/4 cup olive oil
3 garlic cloves; minced
1 large onion; chopped
1/2 cup chopped celery tops
1/4 teaspoon dried red pepper flakes
1/2 cup chopped dried parsley
2 cups white wine
--or chicken stock
2 cups tomatoes; chopped
1 bay leaf
1 teaspoon chopped fresh oregano
1 teaspoon chopped huh basil
2 pounds assorted seafood; (up to 3)
--shrimp; crab, clams, spiny
-- lobster
--mussels; rockfish and
-- halibut
parsley sprigs
lemon wedges

1. In large, heavy stockpot, heat oil; sauté garlic, onion, celery tops, red pepper flakes and parsley until onion is translucent and vegetables are limp (do not allow to burn). Add wine, tomatoes, bay leaf oregano and basil. Bring to a boil, lower heat and simmer 20 minutes, covered. Add seafood.

2. When shrimp turns pink and opaque, clam and mussel shells open and fish flakes easily, approximately 20 minutes, remove from heat and ladle into bowls. Garnish with parsley and lemon wedges.

Makes 8 servings. Preparation time: About 15 minutes. Cooking time: About 55 minutes.

Per serving: About 224 cal, 21 g pro, 7 g car, 9 g fat, 36% cal from fat, 70 mg cholesterol, 207 mg sod, 2 g fiber.

Busted by Gail Shermeyer <>

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Contributor: Low-Fat Meals, Woman's Day, 4/96

Yield: 8 servings

Preparation Time: 0:00

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