In France, this fish stew was made with as many as a dozen different kinds of Mediterranean seafood, including eel, sea bass, mussels, and scallops. Americans had adapted this recipe to use local seafood, such as rock lobster, sole, and clams.
Ingredients for a classic fish stew;
8-ounces fresh or frozen and thawed sole, flounder, or halibut fillets
8-ounces fresh or frozen and thawed sea scallops
1-frozen and partially thawed small rock lobster tail (8-ounces) or 8-ounces lobster meat
1-tablespoon olive oil
1-large yellow onion, chopped
2-cloves garlic, minced
3-1/2 cups chicken broth (or 3-1/2-cups lower sodium broth)
1-3/4-cups chopped tomatoes, undrained and cut up ( or 1 can low sodium tomatoes)
1-cup dry white wine or chicken broth (or lower sodium broth)
2-tablespoons minced parsley
1-teaspoon dried thyme leaves
1-teaspoon fennel seeds or celery seeds
1/4-teaspoon thread saffron, crushed (optional)
1/8-teaspoon ground red pepper (cayenne)
1-can (6-1/2 ounces) minced clams
Step 1…Rinse fish, scallops, and lobster and pat dry. Cut fish into 2-inch pieces. Halve large scallops and halve lobster tails lengthwise, then cut crosswise into 6 portions.
Step 2…In a large saucepan, heat olive oil over moderate heat. Add onion and garlic and cook for 5 minutes or until onions are tender. Stir in chicken broth, tomatoes, wine, parsley, bay leaves, thyme, fennel seeds, saffron (if using), and red pepper. Bring to a boil and then lower the heat and simmer, covered for 30 minutes.
Step 3…Line a large sieve with 100% cotton cheesecloth, set it in a large saucepan and strain the vegetable mixture and seasonings.
Step 4…Bring the strianed liquid to a boil, add the fish, scallops, lobster and clams. Return to a boil, lower heat and simmer, uncovered for 4 to 5 minutes. Or until fish flakes when tested with a fork and the scallops and lobster turn opaque, stirring often.
Makes about 6 servings.
Prep time: 25 minutes, Cooking time; 55 minutes
If using lower sodium ingredients in ();
1 serving =175 calories, 4g total fat, 1g saturated fat, 19g protein, 8g carbohydrate, 1g fiber, 443mg sodium, 49mg cholesterol