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Oven-baked Seafood Stew

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CATEGORY CUISINE TAG YIELD
Seafood, Grains, Dairy French Caprial2 1 Servings

INGREDIENTS

1 Onion, julienned
1 Fennel bulb, julienned
3 Cloves garlic, chopped
4 Lingcod fillets, or other
mild white
fish 6 ounces
each
1 lb Mussels, scrubbed and
debearded
8 Extra-large shrimp, peeled
and deveined
1/2 c Pitted, chopped kalamata
olives
1/4 c Pitted, chopped cured green
4 Plum tomatoes, seeded and
chopped
2 t Chopped fresh thyme
2 t Chopped fresh marjoram
2 T Cayenne sauce
1 c Dry red wine
1/3 c Olive oil
Salt and black pepper to
taste
1/3 c Grated Parmesan cheese
Fat, 0 Other Carbohydrates

INSTRUCTIONS

Preheat oven to 350 degrees. Cover the bottom of a large casserole
dish with the julienned onion and fennel root. Sprinkle with garlic,
then lay fish on top of onion mixture. Lay the rest of the seafood on
the bed of onions. Add olives, tomatoes, thyme, and marjoram. Drizzle
with cayenne sauce, red wine, and olive oil. Season with salt and
pepper.  Cover and bake for 30 to 45 minutes, or until the mussels open
and the  shrimp are pink. Top with Parmesan cheese and serve hot with
grilled  French bread.  Serves 4  Converted by MC_Buster.  Per serving:
1500 Calories (kcal); 91g Total Fat; (60% calories from  fat); 72g
Protein; 63g Carbohydrate; 148mg Cholesterol; 2095mg Sodium  Food
Exchanges: 1 Grain(Starch); 9 Lean Meat; 4 1/2 Vegetable; 0  Fruit;
Converted by MM_Buster v2.0n.

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 4323
Calories From Fat: 1207
Total Fat: 136.6g
Cholesterol: 469.7mg
Sodium: 2574.1mg
Potassium: 5232.2mg
Carbohydrates: 503.7g
Fiber: 27.9g
Sugar: 6.3g
Protein: 244.9g


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