Italian seafood stew loaded with tender fish, shrimp, mussels, and scallops simmered in fragrant herbs and spices.
Ingredients
2 Tbsp butter (for sautéing)
½ cup chopped onion
2 cloves garlic, minced
½ cup chopped celery
½ cup chopped fennel (optional)
1 Tbsp tomato paste
1½ cups crushed tomatoes (no sugar added)
½ cup dry white wine (or chicken broth for alcohol-free)
1½ cups seafood or chicken broth
½ tsp dried oregano
½ tsp dried thyme
¼ tsp red pepper flakes (optional, for heat)
Salt and pepper, to taste
6 oz firm white fish (e.g., cod or halibut), cut into chunks
6 medium shrimp, peeled and deveined
6 sea scallops
6 mussels or clams, cleaned and scrubbed
2 Tbsp butter (to finish)
2 Tbsp heavy cream
1 Tbsp olive oil (for drizzling)
Fresh parsley, chopped (for garnish)
Lemon wedges, for serving
Macronutrients
Protein: 65 g
Fat: 70 g
Carbs: 40 g
Preparation
In a deep skillet or pot over medium heat, melt butter (2 Tbsp). Add chopped onion (½ cup), minced garlic (2 cloves), chopped celery (½ cup), and chopped fennel (½ cup, optional); sauté for 4–5 minutes until soft and aromatic.
Stir in tomato paste (1 Tbsp) and cook for 1 minute to deepen the flavor. Add crushed tomatoes (1½ cups), white wine (½ cup), and seafood broth (1½ cups). Stir in dried oregano (½ tsp), dried thyme (½ tsp), red pepper flakes (¼ tsp, optional), and season with salt and pepper to taste. Bring to a gentle simmer and cook, uncovered, for 10–12 minutes to meld flavors.
Add fish chunks (6 oz) and simmer for 3–4 minutes. Then add shrimp (6 medium), scallops (6), and mussels (6). Cover and cook for 4–5 minutes, until the mussels open and the seafood is cooked through (discard any unopened mussels).
Stir in butter (2 Tbsp) and heavy cream (2 Tbsp); simmer for 1–2 minutes more to incorporate the richness.
Ladle stew into bowls, drizzle with olive oil (1 Tbsp), and garnish with chopped parsley. Serve with lemon wedges on the side.
Dining and Cooking