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Oven-Baked Seafood Stew
Yields: 4 serving(s) - Preparation Time: 15 minutes
Ingredients
- 1 small onion; julienned
- 1 small fennel bulb; julienned
- 3 cloves garlic; chopped
- 4 lingcod fillets; (or other mild white fish), 6 ounces each
- 1 pound(s) mussels; scrubbed and debearded
- 8 extra-large shrimp; peeled and deveined
- 1/2 cup(s) pitted; chopped kalamata olives
- 1/4 cup(s) pitted; chopped cured green olives
- 4 plum tomatoes; seeded and chopped
- 2 teaspoon(s) chopped fresh thyme
- 2 teaspoon(s) chopped fresh marjoram
- 2 tablespoon(s) cayenne sauce
- 1 cup(s) dry red wine
- 1/3 cup(s) olive oil
- Salt and black pepper to taste
- 1/3 cup(s) grated parmesan cheese
Directions
- Preheat oven to 350 degrees.
- Cover the bottom of a large casserole dish with the julienned onion and fennel root.
- Sprinkle with garlic, then lay fish on top of onion mixture.
- Lay the rest of the seafood on the bed of onions.
- Add olives, tomatoes, thyme, and marjoram.
- Drizzle with cayenne sauce, red wine, and olive oil.
- Season with salt and pepper.
- Cover and bake for 30 to 45 minutes, or until the mussels open and the shrimp are pink.
- Top with parmesan cheese and serve hot with grilled french bread.
Nutritional Information
- 1500 calories (kcal)
- 91 gram(s) total fat (60 % calories from fat)
- 72 gram(s) protein
- 63 gram(s) carbohydrate
- 148 milligram(s) cholesterol
- 2095 milligram(s) sodium food exchanges: 1 grain(starch)
- 9 lean meat
- 4 1 /2 vegetable
- 0 fruit
- 15 fat
- 0 other carbohydrates
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