Clean Eating

SEAFOOD LOVERS’ STEW

SERVES 8 TO 10. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 35 MINUTES.

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Cod, clams and mussels combine to create a rich and hearty stew in just 35 minutes. Do feel free to add your seafood of choice to the mix – large shrimp, scallops, salmon or crab all work beautifull­y. Dried oregano can be swapped for dried thyme.

¼ cup extra-virgin olive oil

1 large yellow onion, chopped

½ bulb fennel, thinly sliced

2 stalks celery, chopped

1 red bell pepper, diced 8 mini potatoes (any color), thinly sliced

5 cloves garlic, chopped

1 tsp each sea salt, dried oregano and red pepper flakes ½ tsp ground black pepper

1 13-oz BPA-free can unsalted chopped tomatoes

1½ cups dry white wine

1 cup water

1 cup clam juice

1½ lb thick fillet cod, cut into large chunks

1 lb mussels, cleaned

1 lb littleneck clams, cleaned chopped fresh cilantro or fennel fronds, for garnish

1. In a large Dutch oven on medium, heat oil. Add onion, fennel and celery and cook, stirring often, until vegetables are softened, about 8 minutes. Stir in bell pepper, potatoes, garlic, salt, oregano, pepper flakes and black pepper and cook for 2 to 3 minutes. Stir in tomatoes and bring to a gentle boil.

2. Add wine and cook, stirring, for 5 minutes. Add water and clam juice, cover and cook for 3 minutes. Add cod and cook, covered, for 6 minutes. Nestle in mussels and clams, gently stirring. Cook until mussels open, about 5 minutes; discard any that remain closed. Serve with chopped cilantro and fennel fronds if desired.

PER SERVING (1/8 of recipe): Calories: 244, Total Fat: 9 g, Sat. Fat: 1 g, Monounsatu­rated Fat: 6 g, Polyunsatu­rated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 3 g, Protein: 25 g, Sodium: 607 mg, Cholestero­l: 56 mg

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