Thai Seafood Stew

Serve this wonderful stew with a salad and a French baguette for dipping. You can substitute fish such as salmon, halibut, swordfish or tilapia for any of the seafood. Fish stock can be bought fresh or in powdered form, but clam juice is a great substitute. If you have neither, use low-sodium chicken stock. If you prefer, cut the lemon grass into larger pieces and remove it before serving. Be sure not to overcook this dish. Light coconut milk is a delicious and healthy substitute for regular coconut milk. It has a creamy, smooth texture and flavor and contains 75 percent less fat and calories than regular coconut milk. It has 3 grams of fat per 1/4 cup, whereas the same amount of regular coconut milk contains 11 grams.

1. Spray a large non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat. Add the onions and garlic and cook for 5 minutes, stirring occasionally.

2. Stir in the tomatoes, stock, fish sauce, brown sugar and lemon grass. Bring to a boil.

3. Stir in the seafood, cover and cook for 3 minutes, or just until the mussels open and the seafood is barely cooked. Do not overcook. Stir in the coconut milk and hot sauce; cook for 1 minute.

4. Sprinkle with cilantro and serve immediately.

2 tsp vegetable oil
1 cup chopped onions
2 tsp minced garlic 8 oz scallops
2 cups chopped plum tomatoes
1/2 cup fish stock or clam juice
1 Tbsp fish sauce or oyster sauce
1 Tbsp packed brown sugar
1 stalk lemon grass, finely chopped, or 2 tsp grated lemon rind
16 mussels in the shell, scrubbed and debearded
8 oz peeled and deveined shrimp
8 oz scallops
1/2 cup light coconut milk
1 tsp Asian hot sauce
1/4 cup chopped fresh cilantro or parsley

Nutritional Analysis per Serving

Calories 258
Protein 31 g
Fat 7.5 g
Saturated Fat 2.2 g
Carbohydrates 16 g
Sodium 435 mg
Cholesterol 123 mg
Fiber 2.1 g

Prep Time: 10 minutes
Cook Time: 15 minutes

Make Ahead: Make the sauce up to a day in advance and refrigerate. Cook the seafood and finish the stew just before serving.

Serves 4