Low Sodium Hearty Mediterranean Fish Stew
Dive into a bowl of comfort with this Low Sodium Hearty Mediterranean Fish Stew, a vibrant and nourishing dish that's brimming with bold Mediterranean flavors without the extra salt. This one-pot wonder combines tender bites of fish, shrimp, and mussels with wholesome vegetables like zucchini, red bell pepper, and spinach, all simmered in a rich tomato and low-sodium vegetable broth seasoned with aromatic herbs like thyme and oregano. A squeeze of fresh lemon and a sprinkle of parsley add a refreshing finish to this light yet satisfying stew. Ready in just 45 minutes and perfect for a cozy weeknight dinner, this low-sodium seafood stew is a heart-healthy, flavor-packed solution for anyone craving Mediterranean-inspired cuisine. Serve it with warm crusty bread or a simple side salad to complete your meal!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large Yellow onion, diced
- 4 medium Garlic cloves, minced
- 1 medium Red bell pepper, chopped
- 1 medium Zucchini, diced
- 14 ounces Canned no-salt-added diced tomatoes
- 4 cups Low sodium vegetable broth
- 1 whole Bay leaf
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 1 pound Unsalted mixed seafood (such as cod, shrimp, and mussels)
- 2 cups Baby spinach
- 1 whole Lemon, juiced
- 2 tablespoons Parsley, chopped
- 1 to taste Freshly ground black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 5 minutes, or until translucent.
Stir in the minced garlic, red bell pepper, and zucchini. Cook for another 5 minutes, stirring occasionally.
Pour in the no-salt-added diced tomatoes and the vegetable broth. Stir well to combine.
Add the bay leaf, dried thyme, and dried oregano. Bring the mixture to a gentle simmer.
Once simmering, add the mixed seafood to the pot and ensure it is submerged in the broth.
Cover the pot and let cook for 10-12 minutes, or until the seafood is cooked through and tender.
Remove the bay leaf and discard.
Stir in the baby spinach and allow it to wilt for about 2 minutes.
Add the fresh lemon juice and chopped parsley. Season with freshly ground black pepper to taste.
Ladle the stew into bowls and serve immediately.
Nutrition Facts
Calories |
251 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.3 g | 12% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 279 mg | 12% | |
| Total Carbohydrate | 19.3 g | 7% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 8.7 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 126 mg | 10% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1051 mg | 22% | |
*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.
