76 Sep/Oct 2017 oxygenmag.com.au
20-MINUTE 3-CAN
SEAFOOD STEW
MAKES 4 SERVINGS
Serving size: 1½ cups
Total time: 20 minutes
Hands-on time: 15 minutes- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 1 tablespoon minced garlic
- 1 (415g) can diced tomatoes,
undrained - 1 (415g) can seafood, chicken or
vegetable broth - 1 (170g) jar pitted black olives, drained
- 1 teaspoon dried Italian seasoning
- 30g raw, peeled medium prawns
- 30g skinless raw cod, cut into
approximate 2.5cm pieces - 1 teaspoon salt
- ¼ cup finely chopped fresh parsley
20-minute 3-can
seafood stew
- Heat oil in large heavy pan or pot
over medium-high heat; saute onions
and garlic for two to three minutes,
until soft. Add tomatoes with liquid,
broth, olives, Italian seasoning and
1 cup water; stir and cook for three
to five minutes, until liquid starts to
simmer. - Stir in prawn and pieces of cod
and reduce heat to low. Cover pan
and let seafood cook until prawns
and fish pieces are cooked through
(when they just turn opaque). Season
stew with salt and ladle into four
bowls. Garnish servings with parsley
and lemon wedges, if desired.
Nutrition Facts (per serving):
calories 276, total fat 7g, carbs 8g,
fibre 2g, sugar 3g, protein 45g,
sodium 1,102mgProtein is imperative for
building and maintaining muscle.
This insanely simple recipe boasts
45 grams of protein per serving
from lean white fish and prawns.
Tomatoes are an everyday
superfood bursting with nutrients
you need to fuel your workouts.
The tomatoes in this recipe
provide 300 milligrams of
potassium and nearly a quarter
of your daily vitamin C, as well as
a hefty dose of vitamin E, beta
carotene and antioxidant-rich
lycopene.
The war on salt in the typical
diet is in the news, but salt is an
important nutrient, essential to the
regulation of many body functions.
For active women who sweat, salt
from foods is needed for muscle
contraction, nerve function, blood
volume and acid-base balance.
This recipe provides 1,100
milligrams of sodium per serving
from natural sources, such as
olives, broth, seafood and salt.GOAL:
GET
STRONGERNutrition