Italian Seafood Stew

Makes 8 servings

Preparation Time: 15 min
Cooking Time: 15 min

This is a great dinner party dish that is easy to put together yet tastes like you've been slaving all day over the stove.


1/2 head fennel 1/2
2 tbsp olive oil 25 mL
cloves garlic, crushed
large onion, diced
red bell pepper, diced
4 cups Tomato Master Sauce or good-quality commercial marinara sauce 1 L
Juice of 1 lemon
1 1/2 lbs large shrimp, peeled and deveined 750 g
8 oz mussels, in shell 250 g
1 lb halibut fillets, skin removed and cut nto chunks 500 g
1 tbsp hot pepper sauce (optional) 15 mL
2 tbsp chopped fresh parsley 25 mL


Step 1
Remove stalks, base and hard core of fennel, reserving the fronds (feathery leaves). Chop the remainder into 1-inch (2.5 cm) chunks. Chop 2 tbsp (25 mL) of the fronds and set aside.

Step 2
In a large saucepan, heat oil over medium heat. Sauté fennel chunks, garlic, onion and red pepper until onion is lightly browned, about 5 minutes. Add tomato sauce and bring to a boil. Reduce heat, cover and simmer for 5 minutes. Stir in lemon juice. Add shrimp, mussels and halibut; cover and simmer for 5 to 10 minutes or until shrimp are pink and opaque, mussels have opened and halibut is opaque. Discard any mussels that do not open. Add hot pepper sauce, if using.

Step 3
Ladle into bowls and sprinkle with parsley and fennel fronds.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Calories / Calories 226
Fat / Lipides 7.8 g
Saturated / saturés 1.2 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 116 mg
Sodium / Sodium 416 mg
Carbohydrates / Glucides 12.4 g
Fiber / Fibres 2.4 g
Sugars / Sucres 6.2 g
Protein Protéines 26.7 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Very high in: Iron, vitamin C, riboflavin, niacin, vitamin B12 and magnesium
High in: Vitamin B6
A source of: Dietary fiber
Diabetes Food Choice Values
3 1⁄2 Meat & Alternatives
If you cannot find or do not like fennel, substitute 3 stalks celery, thinly sliced, and garnish with the leaves.
Eileen Campbell