Seafood Simmer
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 389 |
| pro | 34 g |
| total fat | 8 g |
| sat. fat | 4 g |
| carb | 44 g |
| fibre | 5 g |
| chol | 129 mg |
| sodium | 1 mg |
| % RDI: | - |
| calcium | 7 |
| iron | 27 |
| vit A | 66 |
| vit C | 40 |
| folate | 26 |
This homey, old-fashioned fish stew has a light, lemony flavour and, because fish cooks quickly, takes much less time to make than a meat stew.
Ingredients
- 3 red-skinned potatoes, (1 1/2 lb/750 g)
- 1 large carrot
- 2 leeks, (white and light green parts),chopped
- 1 stalk celery, chopped
- 2 cups vegetable stock
- 1/2 cup white wine
- 1 tsp salt
- 1/4 tsp pepper
- 1 lb cod fillets, each cut in 6 pieces
- 8 oz large shrimp, peeled and deveined
- 1/4 cup all-purpose flour
- 2 tbsp butter, softened
- 1 tbsp chopped fresh dill
- 1 tbsp lemon juice
- 1 green onion, chopped
Preparation
Scrub potatoes and peel carrot; cut into 1-inch (2.5 cm) chunks. In large saucepan, combine potatoes, carrot, leeks, celery, 2 cups (500 mL) water, stock, wine, salt and pepper; bring to boil. Reduce heat, cover and simmer just until potatoes are tender, about 15 minutes.
Add cod; simmer, covered, for 5 minutes. Add shrimp; simmer, covered, until shrimp are pink and fish flakes easily when tested, 3 to 5 minutes. With slotted spoon, transfer fish, shrimp and vegetables to large bowl, being careful not to break up fish.
In small bowl, mix flour with butter; whisk in 1/2 cup (125 mL) hot liquid until blended. Whisk back into pan; cook, whisking, over medium-high heat until thick enough to coat back of spoon, 5 minutes.
Stir in dill and lemon juice. Return fish mixture to pan; heat through, about 2 minutes. Sprinkle with green onion.
- Keywords : Main Course; Fish; Lemons; Potatoes; One-Pot; Shrimp; Vegetarian; Cod; Leeks; Stew;
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