Manhattan-Style Seafood Stew

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This intoxicating tomato-based stew is filled with the earthy richness of carrots, potatoes, onions, and garlic, the scent of the sea, a touch of citrus, and the kick of cilantro and spicy hot pepper. One bite and you’ll agree, it’s a salt-free synergy far greater than the sum of its parts. Serve plain or spoon over rice or couscous.

Difficulty: Easy

Hands-on: 15 minutesTotal: 30 minutes

Serves: 6

Ingredients

  • 1½ tsp. olive oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 cans (15 oz.) no-salt-added diced tomatoes
  • 2 medium potatoes, diced
  • 2 cups low-sodium chicken or vegetable broth
  • 2 medium carrots, sliced
  • ½ lb. white-fleshed fish, cut into 1" chunks
  • 1 jalapeño pepper, minced
  • 1 large bay leaf
  • ¼ lb. small shrimp, peeled and cleaned
  • ⅓ cup chopped fresh cilantro
  • ½ tsp. grated orange zest
  • ½ tsp. freshly ground black pepper

Directions

  • Heat the oil in a small stockpot over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes. Add the tomatoes with juice, potatoes, broth, carrots, fish, minced hot pepper, and bay leaf and stir to combine. Cover the pot and cook, stirring occasionally, for 15 minutes.
  • Add the shrimp, cilantro, orange zest, and black pepper and stir well. Simmer until shrimp are pink, 5 minutes or less, then remove from heat.
  • Carefully remove bay leaf and serve immediately.

Recipe Information

Serves: 6

Ingredients

  • 1½ tsp. olive oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 cans (15 oz.) no-salt-added diced tomatoes
  • 2 medium potatoes, diced
  • 2 cups low-sodium chicken or vegetable broth
  • 2 medium carrots, sliced
  • ½ lb. white-fleshed fish, cut into 1" chunks
  • 1 jalapeño pepper, minced
  • 1 large bay leaf
  • ¼ lb. small shrimp, peeled and cleaned
  • ⅓ cup chopped fresh cilantro
  • ½ tsp. grated orange zest
  • ½ tsp. freshly ground black pepper

Directions

  • Heat the oil in a small stockpot over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes. Add the tomatoes with juice, potatoes, broth, carrots, fish, minced hot pepper, and bay leaf and stir to combine. Cover the pot and cook, stirring occasionally, for 15 minutes.
  • Add the shrimp, cilantro, orange zest, and black pepper and stir well. Simmer until shrimp are pink, 5 minutes or less, then remove from heat.
  • Carefully remove bay leaf and serve immediately.

Nutrition Information

Nutrition Information
Amount per serving
Calories170
Total Fat3.5g
Saturated Fat0.5g
Cholesterol45mg
Sodium190mg
Total Carbohydrate20g
Dietary Fiber3g
Sugars5g
Protein13g