Savory Seafood Stew Recipe With Nutrition Data and Calorie Count

Savory Seafood Stew

A tomato based seafood soup using white fish and scallops.

Yields:

10 servings

Prep Time:

15 mins

Cook Time:

30 mins

Meal Type:

Soup
Main Dish

Rating:

Ingredients

1 large vidalia onion, chopped
1/4 cup extra virgin olive oil
3 medium celery stalks, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
5 garlic cloves, pressed
1 tsp red pepper flakes, crushed
2 tsps ground oregano
1 tsp marjoram
3 tbsps fresh basil leaves, chopped
4 fl oz red wine
1 tbsp lemon juice
28 oz can crushed tomatoes
1 dash salt
1 cup clam juice
13 1/2 oz shrimp
16 oz bay scallops
12 oz Hoki fillets

Directions

Heat olive oil in a soup pot over medium heat.
Add onions and saute for 5 minutes. Add celery and peppers and saute for 2 minutes.
Stir in garlic, red pepper flakes, oregano, marjoram and basil. Lower the heat, cover and cook for 2 minutes.
Add the clam juice, tomatoes and wine. Cover and simmer for 15 minutes.
Add the fish, scallops and shrimp, cook until the seafood is just done, about 4-5 minutes.
Stir in lemon juice and season with salt and pepper to taste.
Note: top with grated Parmesan or Romano cheese if desired.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 217

% Daily Value*

Total Fat

Amount Per Serving 7.06g

% Daily Value 9%
- Saturated Fat
  
  Amount Per Serving 0.836g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.687g
- Monounsaturated Fat
  
  Amount Per Serving 3.997g
Cholesterol

Amount Per Serving 115mg

% Daily Value 38%
Sodium

Amount Per Serving 571mg

% Daily Value 25%
Total Carbohydrate

Amount Per Serving 11.49g

% Daily Value 4%
- Dietary Fiber
  
  Amount Per Serving 2.4g
  
  % Daily Value 9%
- Total Sugars
  
  Amount Per Serving 4g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 25.28g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 3mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 5mg

% Daily Value 6%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 2mg

% Daily Value 0%
Iron

Amount Per Serving 4mg

% Daily Value 22%
Potassium

Amount Per Serving 94mg

% Daily Value 2%

Nutrition summary:

Calories 217 KCal
Fat 7.06 g
Carbs 11.49 g
Protein 25.28 g

There are 217 calories in 1 serving of Savory Seafood Stew.

How long would it take to burn off 217 KCal?
Basketball	22 minutes
Cycling (10 MPH)	30 minutes
Jogging	18 minutes
Running	14 minutes
Swimming (crawl, moderate pace)	21 minutes
Walking	25 minutes
Weight Training	25 minutes
Values estimated based on person weighing 160 lbs.