1 Tbs olive oil
1 small onion - (4 oz), chopped
2 garlic cloves, minced
1 lb firm fleshed fish, cut 2" pieces
= (such as sea bass or red snapper)
1 can no-salt-added diced tomatoes - (14 1/2 oz)
1/2 cup dry white wine
1/4 cup low-sodium canned vegetable broth
3/4 lb fresh mussels in the shell, well scrubbed,
and debearded
1/4 lb medium shrimp, peeled, deveined
1 Tbs red wine vinegar
8 oz dried or fresh angel hair pasta, cooked al dente
according to package directions, drained
Freshly-ground black pepper, to taste


Heat the olive oil in a nonstick stock pot over medium-low heat. Add the onion and garlic; saute for 4 minutes, until onion is limp, taking care to not let the garlic burn.
Add the fish and saute for 2 minutes on each side, turning once. Transfer fish to a plate.
Add the tomatoes, wine, and vegetable broth to the pot. Cook, stirring, over high heat until reduced by 1/3. Lower the heat to maintain a lively simmer. Place the mussels and shrimp on top of the tomato mixture. Cover and cook until mussels open and the shrimp are pink and cooked through. Return the fish to the stew to reheat.
Divide the pasta between 4 pasta bowls. Stir the vinegar into the stew and ladle the fish stew on top of the pasta. Serve at once, passing the pepper grinder for each person to add according to taste.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Lean Meat, 3 Carbohydrate (3 Bread/Starch), 1 Vegetable.
Nutrition Facts: 448 calories (16% calories from fat), 39 g protein, 8 g total fat (1.5 g saturated fat), 51 g carbohydrate, 3 g dietary fiber, 99 mg cholesterol, 232 mg sodium.
Comments: When cooking live mussels, some quickly open wide while others barely crack open. The latter can be fully opened using a clam opener, spoon, or tongs. But a mussel that refuses to open even a little may have been dead before cooking so it's safest to discard those.