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Seafood Stew

Diet.Guru's picture
  Frozen perch fillets 1⁄2 Pound
  Frozen cut okra 10 Ounce (1 Package)
  Canned tomatoes 16 Ounce, cut up (1 Can)
  Tomato sauce 16 Ounce (2 Cans, 8 Ounce Each)
  Onion 1 Medium, chopped
  Green pepper 1⁄2 Small, chopped
  Garlic 1 Clove (5 gm), minced
  Italian seasoning 1⁄2 Teaspoon
  Instant chicken bouillon granules 1⁄4 Teaspoon
  Pepper 1⁄4 Teaspoon
  Canned minced clams 6 1⁄2 Ounce (1 Can)
  Canned shrimp 4 1⁄2 Ounce, drained, rinsed (1 Can)

Thaw fillets Skin and cut into bite-size pieces.
If necessary, break up frozen block of okra.
In a 2 1/2-quart casserole stir together okra, undrained tomatoes, tomato sauce, perch fillet pieces, onion, green pepper, garlic, Italian seasoning, bouillon granules, pepper, and 1/2 teaspoon salt.
Micro-cook, covered, on 100% power (HIGH) for 10 to 13 minutes or till the fish flakes easily when tested with a fork and the vegetables are tender, stirring twice.
Stir in clams and shrimp.
Micro-cook, covered, on 100% power (HIGH) for 3 to 4 minutes or till heated through, stirring once.
Let mixture stand, covered, for 3 minutes before serving.

Recipe Summary

Main Dish

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Average: 4.3 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1137 Calories from Fat 101

% Daily Value*

Total Fat 11 g17.5%

Saturated Fat 0.77 g3.8%

Trans Fat 0 g

Cholesterol 213.5 mg71.2%

Sodium 1707.3 mg71.1%

Total Carbohydrates 123 g41.1%

Dietary Fiber 29.7 g118.9%

Sugars 34.1 g

Protein 135 g270.4%

Vitamin A 136.8% Vitamin C 314.8%

Calcium 64.7% Iron 354.6%

*Based on a 2000 Calorie diet

Seafood Stew Recipe