French Sea Food Stew Recipe
Servings: 6
Ingredients
- Extra virgin olive oil cooking spray as needed
- 2 x garlic cloves chopped
- 1 x onion - (6 ounce) minced
- 2 x leeks - (12 ounce) washed well, and thinly sliced, white and 1" green
- 3 med tomatoes - (abt 18 ounce total) seeded, minced
- 1/4 c. minced flat-leaf parsley
- 2 sprg fresh thyme (or possibly 1/4 tspn crushed dry thyme)
- 1 lrg rosemary sprig (or possibly 1/4 tspn crushed dry rosemary)
- 2 x bay leaves
- 1 piece orange rind - (abt 3")
- 1/4 tsp fennel seeds crushed
- 1/8 tsp freshly-grnd black pepper
- 1/8 tsp Tabasco sauce (or possibly crushed red pepper flakes)
- 3 c. Fish Stock (see recipe)
- 2 c. water Juice of 1 lemon
- 1 1/2 lb hard fleshed fish cut 1" strips
- 1 lb lobster tails meat removed and sliced into coins, shells reserved
- 1 lb large shrimp cleaned, deveined, and shells reserved
- 1 x French baguette - (16 ounce) cut very thin slices, coated with extra virgin olive oil cooking spray, and baked in a warm oven till browned on both sides
Directions
- Coat a large kettle with cooking spray and add in the garlic, onions and leeks. saute/fry for 5 min, stirring occasionally, till soft. Add in the tomatoes, parsley, thyme, rosemary, bay leaves, orange rind, fennel, pepper, and warm sauce. Saute/fry for 3 min more. Add in the stock, water, and lemon juice, along with the lobster and shrimp shells. Bring to a simmer and cook for fifteen min.
- Remove the shells and thyme, rosemary, and bay leaves. Puree the vegetables with a bit of broth in a blender or possibly food processor a little at a time till the soup is smooth. Set aside till you are ready to make dinner.
- Just before ready to serve, bring the soup to a simmer. Add in the fish and simmer for a few min. Add in the lobster and continue to simmer for another two min. Finally add in the shrimp and simmer till all the seafood is cooked through, another few min.
- To serve, ladle broth and seafood in a shallow soup bowls. Top each serving with 3 toasts. Serve immediately.
- This recipe yields 6 servings.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 398g | |
| Recipe makes 6 servings | |
| Calories 681 | |
| Calories from Fat 373 | 55% |
| Total Fat 41.48g | 52% |
| Saturated Fat 0.46g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 115mg | 38% |
| Sodium 508mg | 21% |
| Potassium 444mg | 13% |
| Total Carbs 7.13g | 2% |
| Dietary Fiber 1.2g | 4% |
| Sugars 2.76g | 2% |
| Protein 69.27g | 111% |
