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Preparation time: 8 minutes |
4 servings |
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Cooking time: 15 minutes |
281 calories per serving, 26% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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1.2 days younger. Low-fat, low-calorie, and high in lycopene, this one’s an easy winner. |
Tomatoes, olive oil, garlic, alcohol, onion, halibut (healthy fats, healthy protein, lycopene, potassium, flavonoids) |
ingredients
1 tablespoon olive oil
1 cup chopped white onion
4 garlic cloves, minced
¼ cup dry white wine or vermouth (optional)
1 bottle (8 ounces) clam juice
1 can (14¼ ounces) “pasta-ready” or Italian seasoned diced tomatoes, undrained, such as Contadina Del Monte brand
1 teaspoon each dried basil and Mexican oregano
¼ teaspoon crushed red pepper flakes (optional)
8 ounces skinless halibut fish fillets, cut into 1-inch chunks
½ pound uncooked peeled and deveined medium shrimp
preparation
Heat a large, deep skillet over medium-high heat. Add oil and onion; cook 3 minutes, stirring occasionally. Add garlic; cook 1 minute, stirring once. If desired, add wine or vermouth; cook 30 seconds. Add clam juice, tomatoes, basil, oregano, and, if desired, red pepper flakes; bring to a simmer. Reduce heat; simmer uncovered 8 minutes.
Stir in fish and shrimp. Cook until fish and shrimp are opaque, about 5 minutes. Ladle into shallow bowls.
substitutions: Red snapper or 8 ounces halved sea scallops may replace the fish fillets.
tips: Although the wine or vermouth (we like vermouth) is optional, it does add a dimension of flavor—a little puckery, a little like the sea. Almost all the alcohol disappears with cooking. When time is short, use cans of “pasta-ready” or “recipe-ready” tomatoes that are already peeled, seasoned, and diced. They’re a perfect shortcut.
nutritional analysis
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Total fat (g) 8.1 |
Sodium (mg) 719 |
Vitamin A (RE) 121 |
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Fat calories (kc) 73 |
Calcium (mg) 111 |
Beta-carotene (RE) 367 |
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Cholesterol (mg) 40.4 |
Magnesium (mg) 123 |
Vitamin C (mg) 24 |
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Saturated fat (g) 1.2 |
Zinc (mg) 2.0 |
Vitamin E (mg) 1.2 |
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Polyunsaturated fat (g) 1.7 |
Selenium (mcg) 82 |
Thiamin B1 (mg) 0.30 |
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Monounsaturated fat (g) 3.7 |
Potassium (mg) 923 |
Riboflavin B2 (mg) 0.3 |
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Fiber (g) 4.4 |
Flavonoids (mg) 3.4 |
Niacin B3 (mg) 7.6 |
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Carbohydrates (g) 22.7 |
Lycopene (mg) 3.2 |
Vitamin B6 (mg) 0.5 |
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Sugar (g) 7.7 |
Fish (oz) 2 |
Folic acid (mcg) 64 |
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Protein (g) 27.5 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 8.0 |