Method:Boiling

1. Formula

1. 1/2 pound large shrimp, shells removed and reserved
2. 2 cups water
3. 3 tablespoons olive oil
4. 2 carrots, chopped
5. 2 onions, chopped
6. 1 bulb fennel, chopped
7. 2 ribs celery, chopped
8. 6 cloves garlic, minced
9. 1/2 cup dry white wine
10. 3 1/2 cups bottled clam juice
11. 2 1/2 cups canned crushed tomatoes in thick puree
12. 1/4 teaspoon dried red pepper flakes
13. 5 tablespoons chopped fresh parsley
14. 1/2 teaspoon dried thyme
15. 1 teaspoon salt or more, depending on the saltiness of the clam juice
16. 2 bay leaves
17. 2 pounds moderately firm white fish fillets (use a mixture of 2 or 3 kinds), such as cod, halibut, ocean perch, orange roughy, pollack, red snapper, or tilapia, cut into 1-by-1-inch pieces
18. 1/8 teaspoon fresh-ground black pepper

2. Nutrition Information

• Calories: 520 kcal
• Carbohydrates: 23 g
• Dietary Fiber: 6 g
• Fat: 13 g
• Protein: 69 g
• Sugars: 10 g

Please avoid eating too much Fat and Calories to keep fit and lose your weight.

3. Directions

1. Put the shrimp shells and the water in a small pot; bring the water to a boil. Reduce the heat and simmer, covered, for 15 minutes. Strain the shrimp stock into a bowl. Discard the shells.
2. In a large pot, heat the oil over moderate heat. Add the carrots, onions, fennel, celery, and garlic; cook, stirring occasionally, until the vegetables start to soften, about 5 minutes. Add the wine; cook until it almost evaporates, about 5 minutes. Stir in the shrimp stock, clam juice, tomatoes, red-pepper flakes, 4 tablespoons of the parsley, the thyme, salt, and bay leaves. Bring to a boil. Reduce the heat and simmer, partially covered, for 25 minutes. Taste for salt and, if needed, add more. Remove the bay leaves.
3. Add the fish, shrimp, the remaining tablespoon parsley, and the pepper to the pot and bring to a simmer. Simmer until the fish and shrimp are just done, about 2 minutes.

4. Remark

Notes: