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Spicy Fish Stew

This tomato-based stew features shrimp and scallops, but you can easily substitute any firm fish, cut into medium-sized cubes.

Counts as*

  • Cooked VegetableCounts as a serving of Cooked Vegetable
  • ProteinCounts as a serving of Protein

Suggestion

To complete your meal, add Raw Vegetable, Healthy Carbohydrate and Healthy Fat in amounts recommended by your meal plan.

Serving Size

Makes 4 servings (400 calorie Meal)
Makes 3 servings (600 calorie Meal)

What you'll need

1 TBSP olive oil
1 cup diced yellow onion
½ cup coarsely chopped red bell pepper
½ cup coarsely chopped green bell pepper
¾ cup sliced mushrooms
2 cloves garlic, finely minced
1 cup chicken broth
1 28-ounce can chopped plum-style tomatoes
½ tsp. ground cumin
¼ tsp. cayenne pepper
¼ tsp. salt
¼ tsp. freshly ground pepper
1 bay leaf
8 ounces fresh or frozen shrimp, peeled and deveined
6 ounces fresh or frozen scallops
1 TBSP chopped parsley

What to do

In a large soup pot, heat olive oil over medium heat. Add onion, peppers, mushrooms and garlic, and stir and cook for 8-10 minutes, stirring frequently. Add chicken stock, tomatoes, cumin, cayenne, salt, pepper, and bay leaf. Simmer, uncovered, for 30 minutes, stirring occasionally. Add the shrimp and scallops to the sauce, cover the pot and simmer another 5-10 minutes, depending upon the size of the scallops, until the shrimp and scallops are cooked and the dish is heated through. Adjust seasonings, remove bay leaf, stir in parsley and serve.

Per serving (400 calorie Meal)

Calories: 215
Protein: 23 g
Carbohydrate: 21 g
Fat: 5 g

Per serving (600 Calorie Meal)

Calories: 285
Protein: 31 g
Carbohydrate: 28 g
Fat: 7 g

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