I am trying to add more whole grains to our diet, and I really want to try this recipe from April 2003 Sunset, but I'm allergic to shellfish (shrimp, crab, lobster, prawns, scallops).
I've heard that monkfish can sub for lobster, but I've never tried it.
Spicy Seafood Stew
Prep and cook time: About 50 minutes
Notes: To have quinoa and stew ready at the same time, start quinoa once you’ve added the potatoes to the stew in step 1. Small squid are sold cleaned and cut into rings at many specialty stores and seafood markets.
Makes: 4 servings
1 Tablespoon olive oil
1 onion (8 oz), peeled, halved, and thinly slivered lengthwise
2 cloves garlic, peeled and minced
1 can (32 oz) diced or crushed tomatoes
8 oz red or white thin-skinned potatoes (about 1 in. wide), scrubbed and quartered
1 or 2 fresh hot green chilies such as jalapenos, rinsed, stemmed, seeded, and minced
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
12 oz shelled, deveined shrimp (31 to 40 per lb), rinsed
8 oz tilapia or other white-fleshed fish, rinsed and cut into 1-inch chunks
4 oz calamari rings (optional, see notes), rinsed
2 Tablespoons chopped fresh cilantro
1. Heat oil in a 5- to 6-quart pan over medium-high heat; add onion and garlic and stir often until onion is very limp, 8 to 10 minutes. Add tomatoes, 1 ½ cups water, potatoes, chilies, cumin, chili powder, and salt; increase heat to high and bring to a boil. Reduce heat, cover, and simmer until potatoes are tender when pierced, 20 to 25 minutes.
2. Stir in calamari, if using. Cover and simmer until shrimp and fish are opaque but still moist-looking in the center of thickest part (cut to test), 3 to 4 minutes. Stir in cilantro. Spoon quinoa onto rimmed plates; top with stew.
Per serving of seafood stew: 262 calories, 32g protein; 6.9g fat; 19g carbo; 4.4g fiber; 823g sodium; 156mg chol; 5 WW points.
In a 3- to 4-quart pan over high heat, bring 3 cups water to a boil. In a strainer, rinse 1 ½ cups quinoa under running water; drain thoroughly. Add quinoa and ¼ teaspoon salt to pan with boiling water. Adjust heat to maintain a simmer, cover, and cook until water is absorbed and quinoa is tender t bite, 20 to 25 minutes. Makes 5 cups; about 4 servings
Per serving of quinoa: 238 calories, 8.4g protein; 3.7g fat; 44g carbo; 3.8g fiber; 156mg sodium; 0 mg chol; 4 WW points.