Heart-Healthy Hearty Seafood Stew
Dive into the comforting flavors of this Heart-Healthy Hearty Seafood Stew, a nourishing dish brimming with vibrant vegetables, succulent shrimp, and tender chunks of white fish. Packed with wholesome ingredients like olive oil, baby potatoes, and fresh parsley, this low-sodium recipe is thoughtfully crafted to support cardiovascular health without sacrificing flavor. Simmered in a flavorful blend of herbs, no-salt-added diced tomatoes, and aromatic spices, this stew delivers satisfying richness in every spoonful. Perfect for a cozy family dinner or a meal prep staple, this one-pot wonder is ready in about an hour and yields six hearty servings. Garnish with a touch of fresh lemon juice and parsley for a refreshing, zesty finish that brightens up this seafood classic.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 2 medium celery stalks, chopped
- 2 medium carrots, peeled and sliced
- 1 medium red bell pepper, chopped
- 4 cups low-sodium chicken or vegetable broth
- 1 14-ounce can diced tomatoes, no added salt
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 cups baby potatoes, quartered
- 1 pound white fish fillets (such as cod or haddock), cut into chunks
- 12 ounces shrimp, peeled and deveined
- 1 quarter cup fresh parsley, chopped
- 1 medium lemon, juiced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 4 minutes, until softened and translucent.
Stir in the minced garlic, chopped celery, sliced carrots, and chopped red bell pepper. Cook for another 5 minutes until the vegetables begin to soften.
Pour in the low-sodium chicken or vegetable broth and add the can of diced tomatoes with their juices.
Add the bay leaf, dried thyme, dried oregano, quartered baby potatoes, salt, and pepper to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for about 20 minutes, or until the potatoes are tender.
Uncover the pot, and add the chunks of white fish and shrimp to the stew. Continue cooking for an additional 10 minutes until the seafood is cooked through and opaque.
Remove the bay leaf from the stew and discard it.
Stir in the chopped fresh parsley and the juice of one lemon. Taste and adjust seasoning if necessary.
Serve the stew hot, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1607 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 891 mg | 297% | |
| Sodium | 2871 mg | 125% | |
| Total Carbohydrate | 137.7 g | 50% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 26.1 g | ||
| Protein | 184.9 g | 370% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 580 mg | 45% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 6248 mg | 133% | |
*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.
