You can whip up this satisfying meal in minutes, but it tastes like it took hours of simmering. The three-ingredient lemony orzo soaks up the thick tomato-based sauce and gives the dish a citrusy zing. On another night, try the stew over rice or mashed potatoes.
- Prep time 30 minutes
- Total time 30 minutes
- Portion size 4 servings
- 2 teaspoons olive oil
- 1 leek (white and light green parts only), chopped
- 1 carrots diced
- half bulb fennel cored and chopped
- 3 cloves garlic minced
- 1/2 teaspoon pepper
- 1/4 teaspoon salt
- 1/4 teaspoon each smoked paprika and ground cumin
- pinch hot pepper flakes
- 1 can (796 mL) no-salt-added diced tomatoes
- 200 g frozen jumbo shrimp thawed, peeled and deveined
- 200 g fresh or thawed frozen sea scallops
- 2 tablespoons chopped fresh parsley
- 1 cup orzo pasta
- 1/2 teaspoon grated lemon zest
- 1 tablespoon lemon juice
MethodIn large nonstick skillet, heat oil over medium heat; cook leek, carrot and fennel, stirring occasionally, until softened and light golden, about 7 minutes. Stir in garlic, half each of the pepper and salt, the paprika, cumin and hot pepper flakes; cook, stirring, until fragrant, about 1 minute.
Stir in tomatoes and 1/2 cup water; bring to boil. Reduce heat and simmer, stirring occasionally, until thickened, 6 to 8 minutes.
Sprinkle shrimp and scallops with remaining pepper and salt. Stir into tomato mixture; cook, stirring occasionally, until shrimp are pink and scallops are opaque, 5 to 7 minutes. Stir in parsley.
Lemony Orzo: Meanwhile, cook orzo according to package directions; drain. Stir in lemon zest and lemon juice. Serve with stew.
Nutritional facts per serving: about
- Fibre 5 g
- Sodium 345 mg
- Sugars 10 g
- Protein 25 g
- Calories 342.0
- Total fat 5 g
- Potassium 944 mg
- Cholesterol 73 mg
- Saturated fat 1 g
- Total carbohydrate 51 g
- Iron 31.0
- Folate 57.0
- Calcium 17.0
- Vitamin A 52.0
- Vitamin C 43.0