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Low Fat Seafood Stew

Low Fat Seafood Stew recipe image
This vibrant seafood stew brings the bright, comforting flavors of the Mediterranean to your dinner table without the heavy richness. It relies on a simple foundation of garlic, onion, and fresh herbs like thyme or oregano to build deep flavor. The broth, made from canned tomatoes, simmers gently to infuse the white fish and shellfish with aromatic notes. Cod provides a firm, flaky texture, while scallops add sweetness and shrimp offer a briny finish. It is incredibly quick to prepare, making it perfect for busy weeknights when you crave something healthy yet satisfying. Serve with a slice of crusty bread to soak up the delicious juices, or over a small portion of rice for a complete meal.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 3
Calories: 32.0
Dietary: Gluten-free, Low-cal, Low-fat
Description
This vibrant seafood stew brings the bright, comforting flavors of the Mediterranean to your dinner table without the heavy richness. It relies on a simple foundation of garlic, onion, and fresh herbs like thyme or oregano to build deep flavor. The broth, made from canned tomatoes, simmers gently to infuse the white fish and shellfish with aromatic notes. Cod provides a firm, flaky texture, while scallops add sweetness and shrimp offer a briny finish. It is incredibly quick to prepare, making it perfect for busy weeknights when you crave something healthy yet satisfying. Serve with a slice of crusty bread to soak up the delicious juices, or over a small portion of rice for a complete meal.
Ingredients
  • 1 clove garlic, minced
  • 1/2 teaspoon dried thyme, basil, or oregano
  • 1/2 medium onion, chopped
  • 1/4 pound cod or other white-fleshed firm fish, cut into 1-inch cubes
  • 2 1/2 cups canned tomatoes, chopped with liquid
  • 1/4 pound scallops, cut into 1-inch pieces if large
  • 1 whole bay leaf
  • 1/4 pound raw shrimp, cleaned
  • 1/8 teaspoon cayenne pepper
  • to taste salt and black pepper
  • 1/8 teaspoon fennel seed (optional)
Directions
  1. 1
    Combine the chopped tomatoes with their liquid, minced garlic, chopped onion, thyme (or basil/oregano), bay leaf, cayenne pepper, salt, black pepper, and optional fennel seed in a medium saucepan.
  2. 2
    Bring the mixture to a boil over medium-high heat, then reduce heat to low and simmer gently for 10 minutes to allow flavors to meld.
  3. 3
    Add the cubed cod to the saucepan and simmer gently for 2 minutes until the fish begins to turn opaque.
  4. 4
    Add the scallops and continue simmering gently for another 2 minutes.
  5. 5
    Add the shrimp and simmer for 3-5 minutes, just until the shrimp turns pink and is cooked through.
  6. 6
    Remove the bay leaf before serving.

Nutrition Facts

Servings 3

Amount Per Serving
Calories 32.0kcal
% Daily Value *
Total Fat 0.2g1%
Saturated Fat 0.0g0%
Cholesterol 11.9mg4%
Sodium 16.2mg1%
Total Carbohydrate 2.1g1%
Dietary Fiber 0.5g2%
Sugars 0.6g
Protein 5.4g11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: seafood stew, low fat, cod recipe, shrimp stew, scallops, tomato broth, garlic onion, thyme, oregano, healthy dinner, quick meals, mediterranean, white fish, cayenne pepper, simmered seafood, light meal, shellfish, international cuisine, low calorie, easy cooking, weeknight dinner
Read it online: https://www.chefs-mate.com/recipe/low-fat-seafood-stew/