Shrimp, Scallop and Tomato Stew With Lemony Orzo

Shrimp, Scallop and Tomato Stew With Lemony Orzo image Author: Canadian Living Credits: Shrimp, Scallop and Tomato Stew With Lemony Orzo image

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.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: May 2014

Ingredients

  • 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
Lemony Orzo:
  • 1 cup orzo pasta
  • 1/2 teaspoon grated lemon zest
  • 1 tablespoon lemon juice

Method

In 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

%RDI

  • Iron 31.0
  • Fibre 0.0
  • Folate 57.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 17.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 52.0
  • Vitamin C 43.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Shrimp, Scallop and Tomato Stew With Lemony Orzo

Login