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Heart-Friendly Cooking

Great-tasting meals that can fit into most salt- and fat-reduced diets. Enjoy introducing family and friends to exciting new dishes that are not only delicious but also good to your heart.
Heart-Friendly Cooking
Seafood Stew

Seafood Stew      "Seafood Stew" is available in PDF format print friendly version

Tender chunks of seafood in a tasty wine and tomato-based stew. Serve this with lots of crusty bread to sop up the juices.
Chopped onion1 cup250 mL
Garlic cloves, minced (or 1/2 tsp., 2 mL, powder)2 2
Dried crushed chilies (optional)1 tsp.5 mL
Chopped red pepper1 cup 250 mL
Pepper1/2 tsp.2 mL
Canola oil2 tsp.10 mL
Stewed Tomatoes, with juice3 cups750 mL
Dry white (or alcohol-free) wine1 cup250 mL
Chicken Stock1 cup250 mL
Fresh (blue) mussels, scrubbed clean1 lb.454 g
Halibut fillets, cut into 1 inch (2.5 cm) pieces12 oz.340 g
Raw medium shrimp, peeled and deveined12 oz. 340 g
Navy Beans1 1/2 cups375 mL
Fresh (or frozen, thawed) scallops, halved if large4 oz. 113 g
Chopped fresh sweet basil (or 1 1/2 - 4 tsp., 7 - 20 mL, dried)2 - 5 tbsp.30 - 75 mL
Sauté first 5 ingredients in canola oil in large pot or Dutch oven for about 10 minutes until onion is soft.

Add tomatoes with juice, wine and stock. Stir. Bring to a boil. Reduce heat to medium. Simmer, uncovered, for 20 to 25 minutes, stirring occasionally, until thickened.

Add next 4 ingredients. Stir. Cover. Simmer for 3 minutes.

Add scallops and basil. Stir. Cover. Simmer for about 2 minutes until scallops are opaque. Discard any unopened mussels. Makes 10 cups (2.5 L). Serves 8.
1 serving: 232 Calories; 8.4 g Total Fat (4.3 g Mono, 1.5 g Poly, 1.4 g Sat); 85 mg Cholesterol; 20 g Carbohydrate; 5 g Fibre; 20 g Protein; 250 mg Sodium
Reprinted from Heart-Friendly Cooking © Company's Coming Publishing Limited

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