Dairy-Free Hearty Seafood Stew
Warm your soul with this Dairy-Free Hearty Seafood Stew, a nourishing, flavor-packed dish perfect for seafood lovers and those seeking a creamy texture without dairy. Featuring a vibrant medley of shrimp, mussels, and tender white fish, this stew is simmered in a savory broth of fish stock, dry white wine, and aromatic vegetables like celery, carrots, and red bell pepper. Accented with fresh parsley, a hint of thyme, and a pinch of red pepper flakes, this recipe delivers a delightful balance of zest and warmth. Ready in under an hour, this wholesome, gluten-free meal is ideal for entertaining or enjoying on a cozy night in. Don’t forget a squeeze of fresh lemon to elevate the flavors!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, diced yellow onion
- 4 minced garlic cloves
- 2 diced celery stalks
- 2 diced carrots
- 1 diced red bell pepper
- 1 14.5-ounce can canned diced tomatoes
- 4 cups fish stock or vegetable broth
- 1 cup dry white wine
- 1 bay leaf
- 1 teaspoon dried thyme
- 0.5 teaspoon red pepper flakes
- 1 pound medium raw shrimp, peeled and deveined
- 1 pound fresh mussels, cleaned and debearded
- 1 pound white fish fillets (such as cod or halibut), cut into chunks
- 0.25 cup fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 lemon wedges
Instructions
Heat olive oil in a large pot over medium heat.
Add the diced onion, garlic, celery, carrots, and red bell pepper. Sauté for about 5-7 minutes until the vegetables are softened.
Stir in the canned diced tomatoes, fish stock or vegetable broth, and dry white wine.
Add the bay leaf, dried thyme, red pepper flakes, salt, and black pepper. Stir to combine.
Bring the mixture to a gentle simmer and cook for about 15 minutes, allowing the flavors to meld.
Add the shrimp, mussels, and fish chunks to the simmering broth.
Cover the pot and cook for 5-7 minutes, or until the shrimp are pink and opaque and the mussels have opened.
Discard any mussels that have not opened.
Stir in the chopped parsley and adjust seasoning with additional salt and pepper if needed.
Serve the stew hot, garnished with lemon wedges on the side.
Nutrition Facts
Calories |
2201 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.2 g | 85% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 1073 mg | 358% | |
| Sodium | 7849 mg | 341% | |
| Total Carbohydrate | 109.8 g | 40% | |
| Dietary Fiber | 28.6 g | 102% | |
| Total Sugars | 45.7 g | ||
| Protein | 256.7 g | 513% | |
| Vitamin D | 65.4 mcg | 327% | |
| Calcium | 910 mg | 70% | |
| Iron | 31.6 mg | 176% | |
| Potassium | 6902 mg | 147% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
