Mediterranean Seafood Stew Recipe
Indulge in the bold flavors and aromas of the Mediterranean with this hearty and delicious Seafood Stew! This recipe combines the freshness of seafood, including shrimp, mussels, and clams, with the rich flavors of tomatoes, garlic, and herbs, all in a comforting and nutritious stew.
Prep Time: 15 minutes
Cook Time: 20-25 minutes
Total Time: 30-40 minutes
Ingredients:( Servings: 4-6)
Seafood:
200g shrimp, peeled and deveined
200g mussels, cleaned and debearded
200g calamari rings (optional)
Vegetables:
2 medium potatoes, peeled and cubed
1 large onion, diced
2 garlic cloves, minced
1 cup cherry tomatoes, diced
1 red bell pepper, chopped
Broth:
3 cups seafood stock or vegetable broth
1/2 cup dry white wine (optional)
2 tbsp tomato paste
Seasoning:
1 tsp paprika
1 tsp dried oregano
1/2 tsp chili flakes (optional)
Salt and black pepper to taste
Garnish:
Fresh parsley, chopped
Lemon wedges
Instructions:
Prepare the Base:
Heat 2 tbsp of olive oil in a large pot over medium heat.
Add the diced onion and garlic. Sauté until softened.
Stir in the red bell pepper, tomato paste, and paprika. Cook for another 2 minutes.
Build the Stew:
Add the seafood stock and white wine (if using) to the pot. Bring to a gentle boil.
Stir in the potatoes and cook for 10 minutes or until slightly tender.
Add the Seafood:
Add the shrimp, mussels, and calamari rings to the pot.
Lower the heat and simmer until the shrimp turns pink and mussels open (about 5-7 minutes).
Discard any mussels that do not open.
Finish and Season:
Stir in the diced cherry tomatoes and dried oregano.
Add salt, black pepper, and chili flakes to taste.
Garnish and Serve:
Sprinkle with fresh parsley and serve hot with crusty bread on the side for dipping.
Perfect Pairing:
Pair this Mediterranean stew with a crisp white wine or sparkling water infused with lemon and mint.
Tips:
1. Use fresh and sustainable seafood: Choose seafood that is fresh, sustainable, and responsibly sourced.
2. Don’t overcook the seafood: Cook the seafood until it’s opaque and flakes easily with a fork.
3. Add aromatics: Saute onions, garlic, and herbs to add depth and flavor to the stew.
4. Use a variety of tomatoes: Combine diced and crushed tomatoes for a rich and tangy flavor.
5. Serve with crusty bread: Serve the stew with crusty bread or over rice for a delicious and filling meal.
Nutritional Information (per serving):
Calories: 250-300
Protein: 30-35g
Fat: 10-12g
Saturated Fat: 2-3g
Cholesterol: 60-70mg
Carbohydrates: 20-25g
Fiber: 4-5g
Sugar: 10-12g
Sodium: 400-500mg