Mediterranean Diet Hearty Seafood Stew
Dive into the flavors of the Mediterranean with this vibrant and nutrient-packed **Mediterranean Diet Hearty Seafood Stew**. Bursting with the goodness of tender white fish, succulent shrimp, and briny mussels, this one-pot wonder is a feast for both the eyes and the palette. Infused with aromatic garlic, onion, and a medley of fresh vegetables like bell pepper, celery, and carrots, it simmers to perfection in a savory fish stock enhanced with tomatoes, herbs, and a touch of citrusy brightness from fresh lemon. Hearty chunks of potato make this stew satisfying enough for a standalone meal, while the finishing touch of chopped parsley adds a fresh, herbaceous flair. Ready in about an hour, this nutrient-rich, Mediterranean-inspired recipe is perfect for a healthy weeknight dinner or a cozy gathering around the table. Serve with crusty bread to soak up the flavorful broth—your taste buds will thank you!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 4 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 carrot, diced
- 2 celery stalks, diced
- 1 can canned diced tomatoes (14 oz)
- 4 cups fish stock
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large potato, peeled and diced
- 1 pound firm white fish (such as cod), cut into chunks
- 0.5 pound shrimp, peeled and deveined
- 1 pound mussels, cleaned and debearded
- 2 tablespoons fresh parsley, chopped
- 1 lemon, cut into wedges
Instructions
Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic, red bell pepper, carrot, and celery. Cook for an additional 5 minutes until the vegetables start to soften.
Add the canned diced tomatoes with their juices and stir to combine.
Pour in the fish stock and add the bay leaf, oregano, thyme, salt, and black pepper. Stir well.
Add the diced potato to the pot. Bring the mixture to a simmer, then cover and reduce the heat to low. Cook for 15 minutes or until the potato is tender.
Gently add the chunks of white fish and shrimp to the stew. Cover and cook for another 5 minutes.
Add the mussels to the pot. Cover and cook for an additional 5 minutes or until the mussels open. Discard any that remain closed.
Stir in the chopped parsley. Taste and adjust the seasoning if necessary.
Serve the stew hot, garnished with fresh parsley and accompanied by lemon wedges for squeezing.
Nutrition Facts
Calories |
2289 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.8 g | 82% | |
| Saturated Fat | 12.5 g | 62% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 974 mg | 325% | |
| Sodium | 7433 mg | 323% | |
| Total Carbohydrate | 148.7 g | 54% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 34.2 g | ||
| Protein | 286.6 g | 573% | |
| Vitamin D | 14.7 mcg | 73% | |
| Calcium | 943 mg | 73% | |
| Iron | 29.0 mg | 161% | |
| Potassium | 7708 mg | 164% | |
*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.
