Serves 4.

Note: Fish stock is sold at some supermarkets in aseptic packaging (the waxed boxes). Adapt the seafood to your tastes and budget. From Joyce White.

• 1/4 c. olive or grapeseed oil

• 1 large yellow onion, chopped

• 2 or 3 green onions or 1 leek, chopped

• 1/2 bulb fresh fennel, chopped or 2 to 3 tsp. fennel seeds, crushed

• 5 garlic cloves, crushed

• 1/2 to 1 tsp. saffron threads

• 1 bay leaf

• 2 tsp. grated orange rind

• 8 c. fish stock or 4 c. clam juice with 4 c. water

• 3 or 4 coarsely chopped fresh tomatoes, or 1 c. whole canned tomatoes, drained

• 1 tsp. salt, or to taste

• Freshly ground black pepper, to taste

• 12 little neck clams, well scrubbed

• 1 lb. fresh shrimp, shelled and deveined

• 1 lb. firm-flesh fish, such as halibut, cod or monkfish, cut into 3 in. size pieces

• 1 lb. sea scallops

• Crusty bread or biscuits

• Grated Parmesan or Gruyère cheese

• Red Pepper Sauce (see recipe at left)


Heat the oil in a large kettle or Dutch oven. Stir in the yellow onion and the green onions or leek. Add the fennel and garlic, and sauté over low heat for 4 or 5 minutes, stirring.

Stir in the saffron, bay leaf and orange rind, and sauté 1 minute longer. Add the fish stock or clam juice with water, the tomatoes, salt and black pepper.

Bring the pot to a gentle boil, stirring. As soon as the liquid is bubbling, lower the heat to simmer, cover the pot and cook for 20 minutes, stirring a time or two.

Add the scrubbed clams to the broth, immerse completely, raise the heat a bit, cover and cook until the clams open, for about 4 minutes. (Discard any clams that do not open.)

Remove the clams from pot and keep warm. Reduce the heat. Add the shrimp, fish and scallops, and cover the seafood completely with the broth.

Cook about 10 minutes or until the fish is tender and opaque in color, gently turning over in the broth once or twice. When done, turn the heat off and set the clams back in the pot on top of the fish and cover tightly.

Meanwhile, warm 4 large serving bowls and a large platter.

To serve: Using a large slotted spoon place the fish on the warmed platter. Pour the hot broth into the bowls, and pass the Red Pepper Sauce (see recipe below).

Nutrition information per serving without sauce:

Calories 475 Fat 20 g Sodium 1,840 mg

Carbohydrates 22 g Saturated fat 3 g Calcium 165 mg

Protein 54 g Cholesterol 203 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 7 lean meat.



Makes about 1 cup.

Note: Serve this with the bouillabaisse. From Joyce White.

• 2 c. water

• 1 red bell pepper

• 1 small red chile pepper, moderately hot (not habanero or Scotch Bonnet, which are too hot for this)

• 1/2 c. soft bread crumbs or boiled white potato

• 2 or 3 tbsp. of the bouillabaisse liquid

• 1/4 c. olive oil, or as needed

• Pinch of salt


In a small saucepan, bring 2 cups water to a boil. Add both red and chile peppers and cook for about 10 minutes, or until tender. Drain the peppers, cut open and discard the seeds. Chop both peppers coarsely.

Combine the peppers, bread crumbs or potato, and the hot soup liquid in a blender or food processor and whirl or process until smooth.

Spoon the mixture into a small bowl. Add the olive oil a few drops at a time, beating with a wire whisk until thick and creamy. Stir in a pinch of salt, and serve the sauce with the fish stew.



Serves 4 to 6.

Note: From Joyce White.

• 1 lb. (2 c.) dry black-eyed peas

• 3 tbsp. peanut, olive or grapeseed oil

• 1 large onion, sliced

• 3 garlic cloves, crushed

• 2 tsp. chopped fresh thyme, or 1 tsp. dried thyme, crumbled

• 1 bay leaf

• 1/2 tsp. red pepper flakes, or to taste

• 1/2 tsp. ground nutmeg or allspice

• Freshly ground black pepper

• 8 c. water

• 1 smoked turkey wing (about 11/2 lb.), or meaty ham bone

• 1/4 c. gold or dark rum, if desired

• 1 tsp. salt, or to taste


Pick over the peas, discarding stones or debris, rinse with room-temperature water, place in a large bowl and cover again with water, allowing at least an inch or more overhead of water. Soak the beans for 11/2 to 2 hours (not overnight).

Meanwhile, heat the oil in a 4- or 5-quart pot. Stir in the onion, garlic, thyme, bay leaf, red pepper flakes, nutmeg or allspice and black pepper. Sauté, stirring over medium heat for about 5 minutes, or until the onions are tender.

Add 8 cups water and stir. Add the turkey wing or ham bone. Bring to a boil, cover, reduce the heat to simmer and cook for about 45 minutes. Using a large fork, break off the turkey or ham meat from the bones into strips.

Drain and rinse the soaked black-eyed peas and add to the pot. Bring to a boil and reduce the heat to simmer. Stir in the rum, if desired.

Cover and cook the soup for about 1 hour, or until the peas are tender and the soup is creamy, stirring occasionally. When done, stir in the salt and heat 15 minutes longer.

Serve the soup in large warm soup bowls, topped with a couple spoonfuls of the Roasted Bell Peppers. (See recipe at right.)

Nutrition information per each of 6 servings:

Calories 440 Fat 15 g Sodium 770 mg

Carbohydrates 52 g Saturated fat 3 g Calcium 82 mg

Protein 26 g Cholesterol 26 mg Dietary fiber 16 g

Diabetic exchanges per serving: 1 vegetable, 3 bread/starch, 2 lean meat, 2 fat.




Serves 4.

• 4 large bell peppers, preferably the red, yellow or orange variety

• 1/4 c. cider vinegar, or as needed

• 1 or 2 cloves garlic, crushed

• 1 tsp. chopped fresh rosemary or thyme, or more if desired

• 1/2 tsp. salt

• Freshly ground black pepper

• 2 or 3 tbsp. olive or grapeseed oil


Rinse and pat dry the bell peppers. Cut them into quarters, discarding the core and stems. Preheat the oven to 375 degrees.

Place the bell peppers into a large roasting pan or cast iron skillet. Pour the cider vinegar over the peppers. Then scatter over them the garlic, rosemary or thyme, the salt and black pepper. Drizzle the oil over the peppers and mix well.

Cover the pan with a wide lid or a layer of foil, sealing the foil at the edge of the pan.

Place the pan of peppers on the lower oven rack and bake for 15 minutes. Then remove the foil or lid, turn over the peppers, and continue baking about 20 minutes longer, or until the peppers are tender and lightly browned, turning over several more times.