|Chopped onion||2 Cup (32 tbs)|
|Minced garlic||1 Tablespoon|
|Olive oil||1 Tablespoon|
|Diced green peppers||1 Cup (16 tbs)|
|Diced sweet red peppers||1⁄2 Cup (8 tbs)|
|Chopped canned tomatoes||3 1⁄2 Cup (56 tbs) (With Juice)|
|Tomato sauce||1 Cup (16 tbs)|
|Clam juice/Fish stock||1 Cup (16 tbs)|
|Minced basil||1 Tablespoon|
|Dried oregano||1⁄2 Teaspoon|
|Ground black pepper||1⁄4 Teaspoon|
|Ground red pepper||1⁄8 Teaspoon|
|Haddock/Cod||1 1⁄2 Pound, cut into 2 inch pieces|
|Minced parsley||1⁄2 Cup (8 tbs)|
|Medium shrimp||1 Pound, peeled and deveined|
|Minced parsley||1 Tablespoon|
|Grated parmesan cheese||1⁄4 Cup (4 tbs)|
In a 4-quart casserole, combine the onions, garlic, and oil.
Microwave on high for 4 to 5 minutes, stirring once, or until the onions are translucent.
Stir in the green peppers and red peppers.
Microwave on high for 4 to 5 minutes, or until the peppers are crisp-tender.
Add the tomatoes with juice, tomato sauce, clam juice or stock, basil, oregano, black pepper, and red pepper.
Microwave on high for 15 minutes.
Stir and microwave on high for 15 to 20 minutes, or until the vegetables are tender.
Add the haddock or cod and 1/2 cup parsley.
Microwave on high for 3 to 4 minutes, or until the fish begins to turn opaque.
Add the shrimp and microwave on high for 2 minutes, or until the shrimp begin to turn opaque.
Cover and let stand for 5 minutes, or until the fish and shrimp are opaque throughout.
Ladle into bowls and sprinkle with the parsley and Parmesan.
Serving size: Complete recipe
Calories 1966 Calories from Fat 365
% Daily Value*
Total Fat 41 g63.6%
Saturated Fat 10.7 g53.3%
Trans Fat 0 g
Cholesterol 1104.7 mg368.2%
Sodium 3763.2 mg156.8%
Total Carbohydrates 143 g47.6%
Dietary Fiber 33.4 g133.7%
Sugars 33.5 g
Protein 262 g523.6%
Vitamin A 335.7% Vitamin C 697.9%
Calcium 143.2% Iron 213%
*Based on a 2000 Calorie diet