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Low Fat Seafood Stew
1 clove garlic
1/2 teaspoon thyme -- basil or oregano
1/2 medium onion chopped
1/4 pound cod or other white fleshed firm fish cut 1" cubes
2 1/2 cups canned tomatoes chopped with liquid
1/4 pound scallops 1" pieces
1 whole bay leaf
1/4 pound raw shrimp cleaned
1 pinch cayenne pepper
salt and pepper to taste.
1/8 teaspoon fennel seed optional
Combine tomatoes, garlic, onion, and seasoning in saucepan. Simmer for 10 minutes.
Add cod and simmer gently for 2 minutes, add scallops and simmer 2 minutes, add shrimp and simmer 3-5 minutes, just until shrimp turns pink.