Low-fat Seafood Stew

Ingredients

 * 1 clove garlic
 * ½ tsp thyme, basil.or oregano
 * ½ medium Onion chopped
 * ¼ lbs cod or other white fleshed firm fish cut 1" cubes
 * 2½ cup canned tomatoes chopped with liquid
 * ¼ lbs Scallops 1" pieces
 * 1 whole bay leaf
 * ¼ lbs raw Shrimp cleaned
 * 1 pinch cayenne pepper
 * salt and pepper to taste.
 * ⅛ tsp fennel seed optional

Directions

 * 1) Combine tomatoes,garlic,Onion,and seasoning in saucepan. Simmer for 10 minutes.
 * 2) 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