Coquina Fish Stew
|Onion||1 , chopped|
|Garlic||2 Clove (10 gm), minced|
|Olive oil||1 Tablespoon|
|Celery stalks||2 , thinly sliced|
|Green pepper||1 , diced|
|Canned whole baby clams||10 Ounce (1 Can)|
|Clam juice/Fish stock||2 Cup (32 tbs)|
|Crushed tomatoes||3 1⁄2 Cup (56 tbs)|
|Dried marjoram||1⁄2 Teaspoon|
|Dried thyme||1⁄2 Teaspoon|
|Ground black pepper||1⁄8 Teaspoon|
|Ground red pepper||1⁄8 Teaspoon|
|Haddock fillets||1 1⁄2 Pound, cut into bite size pieces|
|Medium shrimp||12 Ounce, peeled and deveined|
|Minced fresh parsley||2 Tablespoon|
In a 4-quart casserole, combine the onions, garlic, and oil.
Cover with wax paper and microwave on high for 4 minutes, or until the onions are translucent.
Add the celery and peppers.
Cover with wax paper and microwave on high for 4 to 6 minutes, or until the vegetables are crisp-tender.
Drain the clams, reserving the liquid.
Set the clams aside.
Pour the liquid into a glass measure and add enough clam juice or stock to equal 2 1/2 cups.
Pour into the casserole.
Stir in the tomatoes, bay leaf, marjoram, thyme, black pepper, and red pepper.
Cover with a lid and microwave on high for 15 to 20 minutes, stirring the stew and rotating the dish twice during this period.
Stir in the haddock.
Cover with a lid and microwave on high for 4 minutes.
Add the shrimp, parsley, and clams.
Cover with a lid and microwave on high for 3 to 4 minutes, or until the fish and shrimp are cooked through.
Remove and discard the bay leaf.
Serving size: Complete recipe
Calories 2963 Calories from Fat 1175
% Daily Value*
Total Fat 128 g196.9%
Saturated Fat 28.8 g144.2%
Trans Fat 0 g
Cholesterol 916.3 mg305.4%
Sodium 6683.6 mg278.5%
Total Carbohydrates 226 g75.4%
Dietary Fiber 26.8 g107.2%
Sugars 32.4 g
Protein 244 g487.6%
Vitamin A 257.5% Vitamin C 551.6%
Calcium 119.8% Iron 638.4%
*Based on a 2000 Calorie diet