Italian Style Seafood Stew
["1 clove garlic, crushed", "1/2 medium onion, chopped", "2 1/2 c. canned tomatoes, chopped (include liquid)", "1 bay leaf", "pinch of cayenne pepper", "1/8 tsp. fennel seed (optional)", "1/2 tsp. thyme", "1/2 tsp. basil", "1/2 tsp. oregano", "salt and pepper to taste", "1/4 lb. cod or other whitefish, cut in 1-inch cubes", "1/4 lb. scallops, cut in 1-inch pieces", "1/4 lb. shrimp, raw, shelled and deveined"]
["Combine garlic, onion, tomatoes and seasonings in saucepan. Simmer for 10 minutes.", "Add cod or whitefish and simmer gently 2 minutes.", "Add scallops and simmer 2 minutes.", "Add shrimp and simmer 3 to 5 minutes just until shrimp turn pink.", "Yields 3 servings. Each serving equals 3 1/2 ounces protein and 1 cup cooked vegetable portion."]
["clove garlic", "onion", "tomatoes", "bay leaf", "cayenne pepper", "fennel", "thyme", "basil", "oregano", "salt", "cod", "shrimp"]