Mediterranean Seafood Stew | Healthy and Flavorful

This Mediterranean Seafood Stew is a vibrant and flavorful dish that’s perfect for a weeknight meal or a special occasion. The combination of fresh seafood, aromatic herbs, and zesty white grape juice creates a truly delicious and satisfying meal.

Ingredients

For the Stew:

• 1/2 pound white fish fillets (cod or haddock), cut into chunks
• 1/2 pound squid, cleaned and cut into rings
• 1/2 pound clams, cleaned
• 1/2 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 (15 ounce) can crushed tomatoes
• 4 cups fish stock or vegetable broth
• 1/2 cup white grape juice
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 1/2 teaspoon dried oregano
• 1/4 teaspoon fennel seeds (optional)
• Fresh parsley, chopped (for garnish)

For Serving:

• Crusty bread

Instructions

1. Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion and cook until softened. Stir in garlic and cook for 1 minute more.
2. Add Tomatoes and Spices: Stir in crushed tomatoes, oregano, fennel seeds (if using), red pepper flakes, salt, and pepper. Simmer for 5-7 minutes.
3. Add Broth and Juice: Pour in fish stock and white grape juice. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Add Seafood: Add squid, shrimp, clams, and fish. Cover and cook for 5-7 minutes, or until clams open and seafood is cooked through. Discard unopened clams.
5. Season and Serve: Adjust seasoning. Garnish with parsley. Serve hot with crusty bread.

Prep Time: 20 minutes | Cook Time: 25 minutes | Total Time: 45 minutes Calories: Approximately 300 calories per serving | Servings: 4

Mediterranean Seafood Stew | Healthy and Flavorful

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Ingredients

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For the Stew:

• 1/2 pound white fish fillets (cod or haddock), cut into chunks
• 1/2 pound squid, cleaned and cut into rings
• 1/2 pound clams, cleaned
• 1/2 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 (15 ounce) can crushed tomatoes
• 4 cups fish stock or vegetable broth
• 1/2 cup white grape juice
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 1/2 teaspoon dried oregano
• 1/4 teaspoon fennel seeds (optional)
• Fresh parsley, chopped (for garnish)

For Serving:

• Crusty bread

Instructions

1. Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion and cook until softened. Stir in garlic and cook for 1 minute more.
2. Add Tomatoes and Spices: Stir in crushed tomatoes, oregano, fennel seeds (if using), red pepper flakes, salt, and pepper. Simmer for 5-7 minutes.
3. Add Broth and Juice: Pour in fish stock and white grape juice. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Add Seafood: Add squid, shrimp, clams, and fish. Cover and cook for 5-7 minutes, or until clams open and seafood is cooked through. Discard unopened clams.
5. Season and Serve: Adjust seasoning. Garnish with parsley. Serve hot with crusty bread.

Prep Time: 20 minutes | Cook Time: 25 minutes | Total Time: 45 minutes Calories: Approximately 300 calories per serving | Servings: 4

• Author: Olivia Chen

FAQ

• Can I use different types of seafood? Yes, you can use different types of seafood, such as mussels, scallops, or crab.
• Can I add more vegetables? Yes, you can add vegetables such as zucchini, bell peppers, or spinach.
• Can I freeze this soup? Yes, you can freeze this soup for up to 3 months. Reheat it gently on the stovetop or in the microwave.
• What kind of bread should I serve with it? A crusty bread, such as a baguette or ciabatta, is a great choice for sopping up the delicious broth.

Conclusion

This Mediterranean Seafood Stew is a hearty and flavorful dish that’s perfect for a weeknight meal or a special occasion. It’s easy to make and can be customized to your liking. So, gather your favorite seafood and let’s get cooking!