California Seafood Medley

Course : Seafoods
Serves: 4
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1 tablespoon olive or vegetable oil
1 large yellow onion -- chopped
3 cloves garlic -- minced
1 medium sweet green pepper -- seeded, and sliced lenghwis into strips about 1/4 inch wide
1 can low sodium crushed tomatoes -- 1 lb, w/juice
1 1/2 cups low sodium chicken broth
1/2 cup bottled clam juice
1/2 teaspoon dried basil -- crumbled
1/2 teaspoon dried thyme -- crumbled
1/2 teaspoon dried oregano -- crumbled
1/2 teaspoon red pepper flakes
1 piece bay leaf
8 medium clams or mussels in the shell -- scrubbed
1/2 pound haddock -- halibut,or cod fillets, cut into 1 1/2 inchpiece
1/4 pound sea scallops -- cut up
1/2 pound shrimp -- shelled and deveined
3 tablespoons minced fresh basil -- or parsley
1/4 teaspoon black pepper

Preparation / Directions:

In a 4 quart dutch oven heat olive oil over moderate heat for 1 minute; add onion, garlic and green pepper and cook, stirring, until onion is golden - about 7 minutes. Add tomatoes with their juice, broth, clam juice, dried basil, thyme, oregano, red pepper flakes and bay leaf; cover and simmer 45 minutes. Add clams, bring to a simmer, then add haddock, scallops and shrimp. Simmer, uncovered, stirring often, 3 to 5 minutes or until clams open. Discard bay leaf and any unopened clams. Ladle into heated bowls; sprinkle with fresh basil and black pepper.


Nutritional Information:

192 Calories (kcal); 2g Total Fat; (8% calories from fat); 32g Protein; 11g Carbohydrate; 128mg Cholesterol; 474mg Sodium

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