Brazilian Seafood Stew
|Olive oil||1 Teaspoon|
|Onion||1 Large, diced|
|Bell pepper||To Taste, seeded and diced|
|Canned diced tomatoes||14 1⁄2 Ounce (1 Can)|
|Canned vegetable broth||14 Ounce (1 Can)|
|Garlic||2 Clove (10 gm), finely chopped|
|Chopped fresh cilantro||1⁄2 Cup (8 tbs)|
|Light coconut milk||1 Cup (16 tbs) (Reduced Fat)|
|Tilapia fillets||3⁄4 Pound, cut into 1 inch pieces|
|Large shrimp||1⁄2 Pound, peeled and deveined|
Heat the oil in a large saucepan or Dutch oven over medium heat.
Add the onion and bell pepper and cook, stirring occasionally, until softened, about 6 minutes.
Add the tomatoes, broth, garlic, and 1/4 cup of the cilantro; bring to a boil.
Reduce the heat and simmer, uncovered, until slightly thickened, about 10 minutes.
Ladle about half of the mixture (2 cups) into a blender or food processor and let cool about 5 minutes.
Blend until smooth and return to the pan.
Stir in the coconut milk and bring to a simmer.
Add the tilapia and shrimp; cook until just opaque in the center, about 5 minutes.
Stir in the salt and the remaining 1/4 cup cilantro.
Serving size: Complete recipe
Calories 1199 Calories from Fat 420
% Daily Value*
Total Fat 46 g70.3%
Saturated Fat 19.8 g99%
Trans Fat 0 g
Cholesterol 464.7 mg154.9%
Sodium 2409.8 mg100.4%
Total Carbohydrates 86 g28.8%
Dietary Fiber 17.1 g68.3%
Sugars 14 g
Protein 120 g240.1%
Vitamin A 96.5% Vitamin C 144.1%
Calcium 37.2% Iron 68%
*Based on a 2000 Calorie diet