Spanish Style Shrimp Stew

Spanish Style Shrimp Stew

Enjoy this Mediterranean-flavored seafood stew.

CAL/SERV :

211

PREP TIME :

20 MINS

YIELDS :

4 SERVINGS

COOK TIME:

25 MINS

INGREDIENTS
  • Tbsp olive oil
  • 1 Tbsp garlic, minced (about 2–3 cloves)
  • 1 C fennel (about 1 bulb, outer layers removed), rinsed and diced (or substitute leek or onion)
  • 2 cans (14½ oz each) cans no-salt-added diced tomatoes
  • 1 C low-sodium chicken broth
  • 2 lb new (red) potatoes, rinsed and quartered (about 2 C)
  • 12 oz large shrimp, peeled and deveined  (about 24 pieces)
  • 2 Tbsp fresh oregano, rinsed, dried, and chopped (or 2 tsp dried)
  • 2 Tbsp lemon juice
  • 2 Tbsp fresh basil, rinsed, dried, and chopped (or 2 tsp dried)
  • ¼ tsp salt
  • ¼ tsp ground black pepper

INSTRUCTIONS
  1. Heat olive oil in a large sauté pan.  Add garlic and fennel, and cook on medium heat, stirring often, until the fennel pieces begin to soften, about 5–7 minutes. 
  2. Add tomatoes, chicken broth, and potatoes, and bring to a boil. Lower temperature to a gentle simmer, and cook until the potatoes begin to soften, about 10 minutes.
  3. Add shrimp, oregano, lemon juice, and basil, and mix gently. Continue to simmer until the shrimp are pink and fully cooked, about 5 minutes (to a minimum internal temperature of 145 °F). 
  4. Add salt and pepper.
  5. Serve 1½ cups stew. (each serving to include about six shrimp)

Nutrition (per serving):

Calories 211, Total fat 5 g, Saturated fat 1 g, Cholesterol 126 mg, Sodium 375 mg, Total fiber 4 g, Protein 18 g, Carbohydrates 25 g, Potassium 276 mg.

 Courtesy of National Heart, Lung, and Blood Institute