Seafood Stew Recipe

I absolutely love finding weeknight meals that feel special without requiring hours in the kitchen, and this easy seafood stew recipe totally fits the bill! The aroma of simmering tomatoes and spices with tender seafood promises a hearty, satisfying dinner.

If you’re tired of complicated dinners or expensive takeout, our easy seafood stew recipe is here to save your weeknights! This hearty, healthy, and incredibly simple one-pot meal is perfect for busy families, fitness enthusiasts, and anyone looking to eat well without the fuss. Discover how to create a flavorful, nutrient-packed dish that stands out for its balanced nutrition, quick prep, and amazing versatility. We’ll cover everything from smart ingredients and cooking steps to serving ideas and lifestyle benefits, making healthy eating simple.

Ingredients With Functional Roles

This vibrant seafood stew recipe balances fresh flavors with pantry staples, creating a dish that’s both comforting and exciting.

• 30 mL (2 tablespoons) olive oil: Sauté aromatics, building foundational flavor.
• 1 large (about 200g) yellow onion, finely diced: Sweet, savory base flavor.
• 4 cloves garlic, minced: Pungent depth and aroma.
• 1 large (about 200g) red bell pepper, diced: Sweet note and vibrant color.
• 30 mL (2 tablespoons) harissa paste: Smoky, spicy kick, defining this seafood stew. (Ensure alcohol-free if unsure.)
• 800 g (28 oz) can crushed tomatoes: Rich, tangy base of the stew.
• 700 mL (3 cups) vegetable broth: Liquid body, melds flavors. (Fish broth works well too.)
• 425 g (15 oz) can chickpeas, drained and rinsed: Creamy texture, fiber, plant protein.
• 15 mL (1 tablespoon) finely diced preserved lemon rind: Salty, tangy citrus punch.
• 5 mL (1 teaspoon) fine sea salt, or to taste: Essential seasoning.
• 2.5 mL (1/2 teaspoon) freshly ground black pepper, or to taste: Subtle warmth, aromatic finish.
• 450 g (1 lb) firm white fish (such as cod or haddock), skinless, cut into 3-4 cm (1.5 inch) pieces: Lean protein, tender texture.
• 340 g (12 oz) large shrimp, peeled and deveined: Quick-cooking protein, sweet bite.
• 450 g (1 lb) fresh mussels, scrubbed and debearded: Briny oceanic flavor, visual appeal.
• 30 g (1/2 cup) fresh cilantro, roughly chopped: Fresh, herbaceous brightness.
• 30 g (1/4 cup) pine nuts, lightly toasted: Buttery crunch, elegant finish.

Better-for-you upgrades:

• Choose organic crushed tomatoes for a richer, deeper flavor profile in your seafood stew recipe.
• Opt for high-quality wild-caught fish and shrimp for superior nutrition and taste.
• Always consider a gluten-free vegetable broth option to ensure the dish suits all dietary needs.

Substitutions for popular diet niches:

• Paleo/Keto: Ensure your vegetable broth is sugar-free. This seafood stew is naturally low-carb.
• Diabetic-friendly: Pay attention to sodium content. Load up on fiber-rich non-starchy vegetables like spinach.
• Vegan options: Create a hearty vegetable stew base with chickpeas, lentils, and seaweed for umami.

Market/seasonality notes:

• For the best quality, seek out fresh local seafood from your fishmonger. Their advice is invaluable.
• Frozen fish and shrimp are excellent, convenient pantry staples that work beautifully for this easy dinner idea.
• Utilize seasonal vegetables, such as corn or zucchini, when they are at their peak for extra freshness in your seafood stew.

Preparation & Cooking Method

Crafting this delicious seafood stew recipe is straightforward. With a large Dutch oven, you’ll have a hearty, family-friendly meal ready in no time.

1. Sauté Aromatics (6-8 minutes): Heat 2 tbsp olive oil in a large Dutch oven over medium heat. Sauté onion and red bell pepper until softened, 6-8 minutes, becoming translucent.
2. Infuse Flavors (1-2 minutes): Add minced garlic and harissa paste. Cook for 1-2 minutes, stirring constantly until fragrant. Don’t burn the garlic; it can turn bitter quickly! The mixture should smell spicy and deeply aromatic.
3. Simmer the Base (15 minutes): Pour in crushed tomatoes and broth. Stir in chickpeas, preserved lemon, salt, and pepper. Simmer on low, covered, 15 minutes for flavors to meld, broth deepening.
4. Add Seafood (3 minutes): Gently add fish pieces. Cook for 3 minutes, allowing the fish edges to turn opaque and firm. This step for the seafood stew recipe ensures the fish cooks evenly.
5. Finish with Quick-Cooking Seafood (4-5 minutes): Add shrimp and mussels. Cover; cook 4-5 minutes until fish is flaky, shrimp pink, and mussels opened. (Discard any unopened). My kids love watching the mussels open!
6. Season and Serve: Stir in fresh cilantro just before serving. Taste and adjust seasoning. The seafood stew is vibrant and aromatic.

Variations for speed or equipment:

• Instant Pot: Sauté aromatics. Add tomatoes and broth; pressure cook for 5 minutes with a quick release. Add seafood and cook on “Sauté” mode until done, about 3-5 minutes.
• Oven Baked: Prepare base on stovetop. Add fish, bake at 375°F (190°C) for 10-12 minutes. Add shrimp and mussels, then bake for another 5-7 minutes.

Inline “avoid this mistake” tips:

• Avoid overcooking the seafood; it can become rubbery and tough. Add fish first, then the quicker-cooking shrimp and mussels right at the end.
• Don’t overcrowd the pot, as it can lower the stew’s temperature and cause seafood to steam, affecting texture.

Serving Ideas & Best Uses of Seafood Stew

This heartwarming seafood stew recipe is incredibly versatile, fitting perfectly into diverse meal plans.

• Occasions: Perfect for weeknight meals when you need something quick and satisfying for the whole family. It’s elegant enough for a casual dinner party or a festive gathering, yet straightforward for meal prepping healthy office lunches.

Our seafood stew is a fantastic option for various family-friendly occasions.

• Creative serving ideas: Serve hot in bowls with a crusty whole-grain bread for dipping into the rich broth. Enjoy it over a bed of brown rice, quinoa, or cauliflower rice for a fuller, low-carb meal. Top with a dollop of plain Greek yogurt or a sprinkle of chili flakes for an extra kick of flavor.

Storage/reheating advice with safe time ranges: Store leftover seafood stew in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop over low heat until warmed through, or in the microwave in short bursts, avoiding boiling to prevent the seafood from toughening. This makes it ideal for healthy meal prep.

Health & Lifestyle Benefits

This easy seafood stew recipe offers a wealth of nutritional advantages, making it a smart choice for healthy eating.

• Packed with lean protein from various seafood, aiding muscle growth and satiety, which is great for active lifestyles.
• Rich in Omega-3 fatty acids, beneficial for heart and brain health, contributing to overall wellness.
• High in fiber if served with whole grains or extra vegetables like spinach, promoting digestive health.
• Naturally low-carb and gluten-free (ensure broth is GF), making it suitable for various dietary needs and preferences.

Our seafood stew recipe directly supports several healthy lifestyle goals:

• Easy healthy meals: This dish is a fantastic choice for those seeking quick dinner ideas that are both nutritious and delicious.
• Weight loss recipes: Its high protein and low calorie count make it a smart option for managing weight effectively.
• Quick dinner ideas: Minimal prep and cook time fit perfectly into busy schedules, offering convenience.
• High-protein snacks: Portions can be enjoyed as a protein-rich snack, satisfying hunger between meals.
• Gluten-free cooking: Naturally free of gluten, it’s a safe and tasty option for those avoiding gluten.

Time & Money Value

This hearty seafood stew recipe delivers big on both convenience and cost-effectiveness for busy families.

• Active Prep Time: 15 minutes
• Simmering Time: 15-20 minutes
• Seafood Cooking Time: 10 minutes
• Total Time: Approximately 40-45 minutes

Cost per serving plus budget tips: You can estimate around $4-6 per serving, which is significantly less than restaurant seafood dishes. To save money, buy frozen mixed seafood when on sale, and use canned tomatoes and shelf-stable broth.

Batch cooking or “meal prep for the week” guidance: This seafood stew recipe is excellent for batch cooking. Make a double batch on Sunday for quick grab-and-go lunches or dinners throughout the week. Portion into individual containers for easy reheating when you need a fast, healthy meal.

Ingredient Sourcing & Shopping Options

Finding the right ingredients for your seafood stew recipe is easier than you think.

• Where to buy seafood stew recipe ingredients: Most major supermarkets carry all necessary ingredients, including fresh or frozen seafood and pantry staples. For peak freshness, look for fresh local seafood from your fishmonger. Online delivery services like Instacart or Amazon Fresh also offer convenient grocery delivery, bringing everything right to your door.

• When organic makes a difference: Organic tomatoes can offer a superior, richer flavor profile and help you avoid unwanted pesticides. Choosing organic vegetables can also be beneficial for overall health, ensuring you get the cleanest ingredients.

Tie-in mentions: Grocery delivery services simplify your life by having all ingredients for this seafood stew recipe brought to you. Some subscription food boxes also offer similar seafood dishes, helping you discover new ingredients and save time with curated boxes. Don’t forget bulk savings on broth, canned goods, and frozen seafood to reduce costs over time.

Chef Tips & Dietary Adjustments

Enhance your seafood stew recipe with these simple refinements or adjust it to suit any dietary need.

• Cooking refinements: For deeper flavor, lightly sear fish pieces before adding them to the stew base. A final squeeze of fresh lemon juice truly brightens this seafood stew; it makes all the flavors sing, especially for a weeknight family dinner. Experiment with a pinch of saffron for an authentic Mediterranean touch.

• Adjustments for kids, spice lovers, or mild flavors: For kids, serve with mild fish (cod, tilapia), less spice, and maybe a side of rice or pasta. Spice lovers can add a pinch of red pepper flakes or a dash of hot sauce. For mild flavors, stick to basic seasonings and omit any extra spices to keep it gentle on the palate.

• Allergy-friendly adaptations: This seafood stew recipe is naturally nut-free, making it safe for those with nut allergies. To keep it dairy-free, simply ensure your chosen broth is dairy-free and avoid any cream or cheese toppings. This recipe is also naturally egg-free.

FAQs

Is seafood stew recipe good for meal prep or weight loss?

Yes, this seafood stew recipe is excellent for meal prep due to its easy storage and reheating, making busy weeknights simpler. It’s also great for weight loss as it’s high in lean protein and low in calories, promoting satiety.

What’s the best substitute for the seafood in this stew?

You can easily substitute firm white fish for salmon or tuna, or use a mix of crab meat and scallops for varied textures. For a non-seafood version, consider using chicken or hearty vegetables like chickpeas and lentils.

Can I order ingredients for this seafood stew recipe from online grocery delivery?

Absolutely! Most online grocery delivery services can provide all the fresh and pantry ingredients needed for this delicious seafood stew recipe. It’s a convenient way to get everything delivered right to your kitchen.

How long can cooked seafood stew last once made?

Cooked seafood stew can be safely stored in an airtight container in the refrigerator for 2-3 days. For best flavor and safety, I always recommend enjoying it within 48 hours for optimal taste.

What vegetables can I add to my family’s seafood stew?

Feel free to add spinach, kale, bell peppers, zucchini, or even a can of cannellini beans for extra fiber and nutrients to your seafood stew. These additions boost flavor and make it even heartier.

Is this seafood stew recipe gluten-free or dairy-free?

Yes, this seafood stew recipe is naturally gluten-free if you use a gluten-free broth, which is widely available. It’s also dairy-free, making it suitable for those with related dietary restrictions without needing substitutions.

What are good side dishes for seafood stew?

Crusty bread, brown rice, quinoa, a simple green salad with a light vinaigrette, or steamed vegetables like asparagus all pair wonderfully with this hearty seafood stew recipe. They complement its rich flavors beautifully.

Conclusion

This easy seafood stew recipe proves that healthy, hearty, and home-cooked meals don’t have to be complicated or expensive, making it perfect for family dinners or quick meals. It’s a fantastic way to nourish your family with minimal effort and maximum flavor, providing a truly satisfying and wholesome experience. Why not make this delicious seafood stew recipe a staple in your meal plan? Save it to Pinterest for later!

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