This recipe was inspired by the Olive Garden dish of the same name and was adapted from http://tunenfork.blogspot.com/2012/03/copycat-seafood-brodetto.html
Note that, due to the shrimp and scallops, this is not a low-sodium dish. However, with the vegetables and stock, it has a significantly lower amount of sodium than many other shrimp or scallop recipes that are provided on the web or in printed cookbooks.
If you select this dish, you will need to be careful of your portion sizes and of the sodium level of the other dishes you select for your meal.
- 1 small onion, diced
- 1 celery stalk, diced
- 1 carrot, diced
- 2 garlic cloves, minced
- pinch of chili flakes
- pinch of tumeric
- 1 Tbsp olive oil
- 2 Tbsp tomato paste
- ½ cup white wine
- 3 Tbsp red wine vinegar
- 1 qt no-salt chicken stock, clam juice, or seafood stock (see recipes for homemade stock)
- 1 can diced no-salt-added tomatoes, undrained
- 4 tilapia filets, each cut in half with a diagonal cut
- 8 oz medium shrimp, peeled and cut into bite-size pieces
- ½ lb bay scallops
- 1 cup baby spinach leaves OR frozen spinach leaves (thawed and well drained)
- grated Parmesan cheese
- 2 lemons, halved and grilled (optional – you can use a splash of lemon juice instead)
- Heat the olive oil in a large pot. Add the shallots or onions and cook until translucent, about 3 minutes. Add celery, carrots, tumeric, and chile flakes and sauté for 5 minutes more. Add garlic and sauté 1 minute, until fragrant
- Add tomato paste. Cook and stir for 4 minutes. It will probably stick the bottom of pan – this is good, but adjust the heat so it doesn’t burn.
- Add the white wine and deglaze the pan, scraping up the buts from the bottom of the pot. Add the red wine vinegar, stock, and tomatoes. Bring to a boil, then turn the heat down to simmer. Cover and let simmer for 20 minutes.
- Add tilapia, making sure they are submerged in the liquid. Simmer for 10 minutes until the tilapia filets turn opaque.
- Add the scallops and shrimp pieces and gently stir. Simmer for 5 more minutes until the shrimp change color and the scallops are opaque.
- Serve in large bowls: Place a filet in each person’s bowl. Ladle the soup over the filet. top with leaves of fresh spinach and freshly grated parmesan choose. Squeeze the lemon over the bowl before eating.
Note that sodium percentages depend on which daily reference you use. The estimated 158 mg of sodium per serving implies that one serving of this recipe provides:
– 7% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 11% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 16% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
