Slow-Cooked Fisherman's Wharf Seafood Stew

HealthierMamasita

Makes:
6 (1 1/3­cup) servings

2 tablespoons olive oil
1 cup sliced leek (white and light green portion)
2 garlic cloves, chopped
1 cup sliced fresh baby carrots (1/4 inch thick)
3 cups sliced quartered Italian plum tomatoes (6 large)
1/2 cup chopped green bell pepper
1/2 teaspoon fennel seed
1 bay leaf
1 cup dry white wine or water
1 (8-oz.) bottle clam juice
1 lb. cod (1 inch thick), cut into 1-inch pieces
1/2 lb. shelled deveined uncooked medium shrimp
1 teaspoon sugar
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon hot pepper sauce
2 tablespoons chopped fresh parsley


In 3 1/2 to 4-quart slow cooker, combine oil, leek and garlic; mix well. Top with carrots, tomatoes, bell pepper, fennel seed, bay leaf, wine and clam juice. Stir to combine.
2. Cover; cook on low setting for 8 to 9 hours.
3. About 20 minutes before serving, add cod, shrimp, sugar, basil, salt and hot pepper sauce; stir gently to mix. Increase heat setting to high; cover and cook an additional 15 to 20 minutes or until fish flakes easily with fork. Remove bay leaf; stir in parsley.

1 1/3 Cups: Calories 180 (Calories from Fat 55); Total Fat 6g (Saturated Fat 1g); Cholesterol 95mg; Sodium 430mg; Total Carbohydrate 10g (Dietary Fiber 2g, Sugars 5g); Protein 22g Percent Daily Value*: Vitamin A 96%; Vitamin C 30%; Calcium 6%; Iron 12% Exchanges: 1/2 Starch; 1 Vegetable; 2 1/2 Lean Meat