5 from 21 votes
Seafood Stew
Seafood Stew combines a medley of prawns, squid rings, and mussels simmered in a tomato-based sauce with garlic, onion, and chili flakes. The addition of spinach or fresh herbs brings a fresh note to the rich, slightly spicy broth. The seafood cooks gently to remain tender while absorbing the flavors of the reduced tomato sauce.
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings:
2
people
Calories:
273 kcal
Course:
Lunch
Cuisine:
International
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!
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 people
Amount Per Serving
Calories 273
% 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.