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HEART Insight:
doi: 10.1097/01.HEARTI.0000394438.70433.d7
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Mediterranean Seafood Stew

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This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at www.heart.org/recipes.

Serves 4; heaping 1½ cups per serving

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It doesn't take long to prep and cook this comforting stew, so it's a great choice for dinner after a busy day. The stew's very mild fish flavor should appeal even to people who usually aren't seafood lovers.

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Ingredients

2 teaspoons olive oil

1 medium rib of celery, chopped

1 medium carrot, chopped

1 small onion, chopped

1 medium garlic clove, minced

2½ cups fat-free, low-sodium chicken broth

1 14.5-ounce can no-salt-added diced tomatoes, undrained

2 tablespoons no-salt-added tomato paste

½ teaspoon dried thyme, crumbled

1/8 teaspoon salt

1/8 teaspoon pepper

1 medium zucchini, chopped

12 ounces cod or other mild white fish fillets, rinsed and patted dry, cut into 1-inch cubes

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Directions

In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the celery, carrot, onion, and garlic for 5 minutes, or until soft, stirring frequently.

Stir in the broth, tomatoes with liquid, tomato paste, thyme, salt, and pepper. Bring to a boil, still on medium high. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the vegetables are very tender, with no crispness remaining.

Stir in the zucchini. Cook for 3 minutes, or until almost tender-crisp.

Stir in the fish. Cook for 2 to 3 minutes, or just until it flakes easily when tested with a fork.

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Nutrition Analysis

(per serving)

Calories 149

Total Fat 3.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.5 g

Cholesterol 32 mg

Sodium 201 mg

Carbohydrates 13 g

Fiber 3 g

Sugars 8 g

Protein 17 g

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Dietary Exchanges

3 vegetable

2 lean meat

© 2011 American Heart Association, Inc.

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