In a Dutch Oven
Mixed Seafood Stew with Fennel & Orange
1 tablespoon olive oil
2 small red onions, thinly sliced
1 garlic clove, thinly sliced
1 small fennel bulb, cut into ¼-inch dice
1 small yellow bell pepper, cut into thin strips
1 (3-inch) strip orange zest, removed with vegetable peeler
1 (14½-ounce) can petite diced tomatoes
1 cup dry white wine or dry vermouth
½ teaspoon salt
⅛ teaspoon black pepper
½ pound tilapia fillets, cut into 1-inch pieces
½ pound peeled and deveined medium shrimp
4 tablespoons chopped fresh flat-leaf parsley
1 Heat oil in medium Dutch oven over medium-high heat. Add onions and cook, stirring frequently, until softened, about 5 minutes. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add fennel, bell pepper, and orange zest; cook, stirring frequently, until fennel begins to soften, about 3 minutes.
2 Stir tomatoes, wine, salt, and black pepper into Dutch oven and bring to boil. Reduce heat and simmer, covered, 5 minutes. Add tilapia, shrimp, and 2 tablespoons of parsley. Reduce heat and simmer, covered, until fish and shrimp are just opaque in center, about 5 minutes. Remove and discard orange zest. Stir in remaining 2 tablespoons parsley.
PER SERVING (1¼ cups): 247 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 112 mg Chol, 681 mg Sod, 17 g Carb, 6 g Sugar, 4 g Fib, 23 g Prot, 87 mg Calc.
HEALTHY EXTRA
Add red or Yukon Gold potatoes, cut into small dice, to the stew along with the fennel in step 1 (four 3-ounce potatoes will increase the per-serving PointsPlus value by 2).