Healthy Seafood Stew Recipe

Looking for an easy Healthy Seafood Stew recipe? Learn how to make Healthy Seafood Stew using healthy ingredients.


Submitted by captchaos

Makes 10 servings



f you are a fan of seafood or vegetables this is the meal for your healthy lifestyle, but even if you're not - try it! Seafood Stew is a healthy recipe that can be served with boiled yucca or you can top it off with some fresh fruit! Freeze any leftovers (if there are any) and enjoy it later.

Recipe Ingredients for Healthy Seafood Stew

6 cups water
10 oz. white wine
3 celery stalks, chopped
3 medium carrots, chopped
1 pound large shrimp, washed
1 pound crayfish
2 tablespoons olive oil
2 medium onions, chopped
1 medium red pepper, chopped
1 medium green bell pepper, chopped
4 medium tomatoes, chopped
2 tablespoons tomato paste
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh oregano
16 oz. sea bass, cut into chunks
16 oz. squid, cleaned and sliced
1 Salt and pepper to taste

Recipe Directions for Healthy Seafood Stew

  1. In a large, non-aluminum saucepan, stir together the water, white wine, celery, and carrots. Bring to a simmer and cook for 5 minutes.

  2. Add the shrimp and crayfish and simmer for 3 to 4 minutes. Strain the shellfish and vegetables from the broth and set the broth aside. Peel the crayfish and shrimp and discard the shells.

  3. Warm the olive oil in the large saucepan over medium-high heat. Cook the onions and peppers until tender, about 6 minutes. Stir in the tomatoes, tomato paste, thyme and oregano. Add the reserved broth and bring to a simmer.

  4. Stir in the sea bass and squid and simmer for 2 minutes. Return the crayfish, shrimp and vegetables to the broth and simmer for 1 more minute. Season to taste, ladle into bowls, and serve immediately.

Categories

Fish, First Course, Soup

Nutrition Facts
Serving Size 476.8g
Amount Per Serving
Calories
259
Calories from Fat
48
% Daily Value*
Total Fat
5.3g
8%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
257mg
86%
Sodium
190mg
8%
Potassium
708mg
20%
Total Carbohydrates
11.2g
4%
Dietary Fiber
2.3g
9%
Sugars
4.8g
Protein
35.5g
Vitamin A 89% Vitamin C 71%
Calcium 8% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in saturated fat
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • Very high in cholesterol
  • Contains alcohol
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