Seafood Stew

This stew can be made with any combination of white fish and shellfish that you like. (Check seafoodwatch.org for tips to choose sustainable varieties.) 

Need more confidence that you’re cooking your seafood just right? Cook each type in the sauce separately; just remove the cooked fish or shellfish to a serving bowl that you keep warm while you cook the rest.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 20 minutes
Serves: 4

Ingredients

• 2 Tbs. extra-virgin olive oil
• 3 cloves garlic, minced
• 1 bay leaf
• a pinch red pepper flakes
• ¼ cup vermouth or white wine
• 2 cups chopped fresh tomatoes or 1 15 oz. can no-salt-added diced tomatoes
• ½ tsp. kosher salt
• a pinch finely ground white or black pepper
• 1 lb. tilapia fillets or other skinless white fish fillets, cut into chunks
• ¼ lb. calamari or other shellfish meat (clams, mussels, scallops, etc.)
• 1 Tbs. capers
• 2 Tbs. fresh flat-leaf parsley, chopped
• 1 lemon, cut into wedges

Instructions

1. In a large pan over medium heat, heat the oil, garlic, bay leaf, and red pepper flakes. Sauté until the garlic starts to sizzle, 1-3 minutes.
2. Stir in the vermouth. Cook until reduced by half, 1-2 minutes. 
3. Stir in the tomatoes, salt, and pepper and bring to a simmer. 
4. Nestle the fish fillets into the sauce. Gently cook until the fish turns opaque and starts to flake, 2-3 minutes, turning any piece thicker than ¼ inch once. 
5. Add the calamari and cook for another 45-60 seconds. Remove and discard the bay leaf. Remove from the heat and serve immediately or transfer to 4 warm bowls. 
6. Sprinkle with the capers and parsley. Serve with the lemon wedges.

Nutrition Information

Per serving (4 oz. cooked seafood with sauce): 

• Calories: 240
• Total fat: 9 g
• Sat fat: 1.5 g
• Carbs: 8 g
• Fiber: 1 g
• Total sugar: 3 g
• Added sugar: 0 g
• Protein: 28 g
• Sodium: 370 mg