Low Fat Hearty Seafood Stew
Dive into a bowl of vibrant, flavor-packed comfort with this Low Fat Hearty Seafood Stew, a nutritious yet indulgent recipe perfect for any seafood lover. Brimming with tender white fish, succulent shrimp, and a medley of wholesome vegetables like carrots, celery, and red bell peppers, this lightened-up stew is infused with aromatic herbs, including thyme and oregano, for a depth of flavor that’s both warming and refreshing. Simmered in a base of low-sodium vegetable broth and diced tomatoes, this dish is low in fat but never short on taste. Quick and easy to prepare in just under an hour, it’s perfect for weeknight dinners or a healthy gathering with friends. Garnished with fresh parsley and a squeeze of zesty lemon, this coastal-inspired stew delights the senses while keeping it heart-healthy.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 stalks celery stalks, diced
- 1 large carrot, diced
- 1 medium red bell pepper, diced
- 4 cups low sodium vegetable broth
- 1 15-ounce can diced tomatoes with juice
- 1 leaf bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 pound white fish fillets, cut into bite-sized pieces (e.g., cod or haddock)
- 0.5 pound large shrimp, peeled and deveined
- 0.25 cup fresh parsley, chopped
- 1 medium lemon, cut into wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced celery, carrot, and red bell pepper to the pot and cook for about 5 minutes until the vegetables begin to soften.
Pour in the vegetable broth and the can of diced tomatoes with juice.
Add the bay leaf, dried thyme, dried oregano, salt, and black pepper.
Bring the mixture to a gentle boil, then reduce the heat to low and let the stew simmer for 15 minutes, allowing the flavors to meld.
Add the white fish pieces to the stew and let it cook for 5 minutes.
Add the shrimp to the pot and simmer for an additional 5 minutes, or until the shrimp are pink and opaque and the fish is cooked through.
Remove the bay leaf and discard.
Stir in the chopped parsley.
Serve the stew hot, garnished with lemon wedges on the side for a fresh burst of flavor.
Nutrition Facts
Calories |
1038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.4 g | 26% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 655 mg | 218% | |
| Sodium | 2459 mg | 107% | |
| Total Carbohydrate | 68.5 g | 25% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 33.0 g | ||
| Protein | 150.8 g | 302% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 610 mg | 47% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 5046 mg | 107% | |
*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.
