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October 16, 2013

Seafood stew can be ladled up in 30 minutes

(Continued)

1/4 cup chopped fresh parsley

1 tablespoon chopped fresh dill

1 tablespoon lemon juice

Salt and ground black pepper

In a large saucepan over medium-high, heat the olive oil. Add the potatoes, onion, garlic, thyme, paprika, red pepper flakes and fennel seeds. Cook, stirring often, until the onion is softened, about 5 minutes.

Add the celery, tomatoes (and any juice in the can), clam juice and water. Bring to a simmer, reduce heat to low and cook for 30 minutes, or until the potatoes are tender.

Add the shrimp and haddock, and increase the heat slightly to maintain a simmer. Cook for 4 to 5 minutes, or just until the shrimp are pink and the haddock flakes easily. Stir in the parsley, dill and lemon juice, then season with salt and pepper.

Nutrition information per serving: 210 calories; 45 calories from fat (21 percent of total calories); 5 g fat (1 g saturated, 0 g trans fats); 120 mg cholesterol; 15 g carbohydrate; 2 g fiber; 3 g sugar; 24 g protein; 570 mg sodium.

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