Seafood Stew

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Each serving of this shrimp and white fish stew packs in 37 grams of protein, so one bowl will keep you satisfied for hours!

Seafood Stew
Photo: Karla Conrad
Prep Time:
30 mins
Cook Time:
25 mins
Total Time:
55 mins
Servings:
4
Yield:
7 cups

Ingredients

  • 1 pound frozen skinless halibut or other thick-fleshed white fish fillets

  • 2 tablespoon olive oil

  • ½ cup finely chopped fennel

  • ½ cup finely chopped celery (1 stalk)

  • ½ cup chopped leek or finely chopped onion

  • 2 cloves garlic, minced

  • ¼ teaspoon sea salt

  • teaspoon ground black pepper

  • 4 cup vegetable broth

  • 8 ounce tiny red new potatoes, quartered

  • 8 ounce frozen peeled and deveined cooked shrimp

  • cup chopped roma tomato (1 medium)

  • 3 tablespoon whipping cream

  • 1 tablespoon Dijon-style mustard

  • 1 teaspoon lemon juice

  • ⅛ - ¼ teaspoon cayenne pepper

  • Dash saffron threads (optional)

  • Snipped fennel fronds

Directions

  1. To partially thaw fish, let stand at room temperature while preparing Step 2.

  2. In a 4- to 6-quart Dutch oven heat oil over medium-high heat. Add fennel, celery, leek, garlic, salt, and black pepper. Cook about 10 minutes or until vegetables are tender, stirring occasionally. Add broth; bring to boiling. Stir in potatoes; reduce heat. Simmer for 10 to 15 minutes or until potatoes nearly tender.

  3. Meanwhile, cut partially thawed fish into 1-inch pieces, removing and discarding any skin. Add fish and frozen shrimp to Dutch oven. Return to boiling; reduce heat. Simmer, covered, for 5 to 8 minutes or until fish begins to flake when tested with a fork.

  4. Stir in tomato, whipping cream, mustard, lemon juice, cayenne pepper, and, if desired, saffron; heat through. Garnish each serving with fennel fronds.

Tips

Fresh fish should be frozen within 2 days of purchase. Wrap tightly in moisture- and vapor-proof plastic wrap, heavy foil, or freezer paper. Store in a freezer bag or container for up to 3 months.

Nutrition Facts (per serving)

328 Calories
13g Fat
16g Carbs
37g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 328
% Daily Value *
Total Fat 13g 17%
Saturated Fat 4g 20%
Cholesterol 178mg 59%
Sodium 1197mg 52%
Total Carbohydrate 16g 6%
Total Sugars 4g
Protein 37g
Vitamin C 10.7mg 54%
Calcium 81mg 6%
Iron 1.3mg 7%
Potassium 1074mg 23%
Folate, total 39.3mcg
Vitamin B-12 1.3mcg
Vitamin B-6 0.8mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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