Italian Seafood Stew

Yield: 4 servings

Per serving: 1 leanest, 2 healthy fats, 3 green, 2 condiments

Prep Time: 15 minutes

Total Time: 30 minutes

Ingredients

• 8 tsp olive oil

• ¼ tsp red pepper flakes

• ½ cup scallions, cut into 1-inch pieces

• 1 cup diced fennel

• 1 cup diced green bell pepper

• 1, (28-oz.) can diced tomatoes

• ½ lb. shrimp, half length-wise

• ½ lb. bay scallops

• ½ lb. tilapia, diced

• 1½ tsp salt

• ½ tsp ground black pepper

• ½ lb. lump crabmeat

• ½ cup fresh basil, cut into fine strips

Directions

1. In a saucepan, sweat the red pepper flakes in the olive oil for about 30 seconds.

2. Add the scallions, fennel, and green pepper, and continue to sweat for about 3 to 4 minutes over moderate heat.

3. Add the tomatoes, including the juice, and bring to a boil.

   Simmer for about 8 minutes until all vegetables are tender.

4. Combine the halved shrimp and diced tilapia with the scallops in a bowl and season with salt and pepper; mix very carefully.

5. Add the seasoned seafood to the simmering tomatoes, bring to a near boil, and cook gently for 3 to 4 minutes.

6. Add the crabmeat and basil, stir very carefully, and heat through.

7. Divide stew into 4 equal portions (about 2 cups per serving), garnish with basil leaves, and serve hot.

Nutrition Facts Per Serving: 340 calories, 42g protein, 16g carbohydrate, 11g fat