Seafood Stew
User Reviews
5
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
2 people
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Calories
273 kcal
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Course
Lunch
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Cuisine
International
Seafood Stew
Description
The Seafood Stew brings together a mix of seafood including prawns, squid rings, and mussels cooked in a fragrant and tangy tomato sauce. Onions and garlic are sautéed until golden before adding chili flakes for a subtle heat. Chopped tomatoes simmer to form a thickened base, into which frozen seafood is gently cooked until tender and cooked through. Spinach or fresh parsley added at the end provides a mild green freshness that lightens the dish. The stew is seasoned simply with salt and pepper to balance the flavors.
This stew serves well as a warm, comforting main dish that highlights the natural sweetness and briny flavors of the seafood. It's a flexible recipe where quick-cooking vegetables can be added without overcooking the seafood, allowing customization. It pairs nicely with crusty bread or rice to soak up the flavorful sauce.
When using fresh shell-on mussels, ensure they are cooked until their shells open and discard any that remain closed. Frozen seafood cooks quickly, so monitor it carefully to avoid toughness. The stew can be enhanced nutritionally by adding quick-cooking vegetables like peppers or greens along with the seafood.
Ingredients
- 450 g mixed seafood 1 lb (prawns/shrimp, squid rings, mussels, frozen
- 1 onion
- 3 garlic cloves
- 1 tablespoon olive oil
- 1 teaspoon chili flakes
- 1 tin tomato 400 g, 13 oz, chopped
- spinach a handful, frozen or fresh
- fresh herbs optional
- ¼ teaspoon salt
- ⅛ teaspoon black pepper ground
Instructions
- Heat up the oil in a pan.
- Peel and chop the onion and garlic.
- Add the onion to the pan and fry on a low to medium heat until golden.
- Add the garlic and chilli flakes and fry for a further 1 minute.
- In go the chopped tomatoes - give everything a good stir, and leave to cook for 3-4 minutes until the sauce is reduced.
- Add the frozen seafood, place a lid on, and leave to cook on a medium heat again for 4-5 minutes until the seafood is cooked through.
- Add the spinach or fresh parsley, season with salt and pepper, and remove from the heat.
- Serve hot!
Notes
- Ensure mussels are cooked until shells open; discard unopened ones when using fresh seafood.
- Frozen seafood cooks quickly; avoid overcooking to prevent toughness.
- Add quick-cooking vegetables like peppers or greens to increase nutritional value.
- Fresh fish such as salmon or white fish can be added for variation; cook quickly together with seafood.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 273 kcal
% Daily Value*
| Calories | 273kcal | 14% |
| Carbohydrates | 12g | 4% |
| Protein | 35g | 70% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 2320mg | 97% |
| Potassium | 101mg | 2% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 3IU | 0% |
| Vitamin C | 6mg | 7% |
| Calcium | 22mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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