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Mediterranean Seafood Stew

Indulge in a delicious and savory Mediterranean Seafood Stew, brimming with flavorful shrimp and tender cod. Serve over crusty bread or crostini for a scrumptious, light meal that is packed with goodness and under 200 calories per serving.
1
35 min
TOTAL TIME
177
CALORIES
$2.31
PER SERVING
Mediterranean Seafood Stew
Ingredients
14 INGREDIENTS
4 SERVINGS
Olive Oil
2 tsp olive oil
Canned Diced Tomatoes
14 oz canned diced tomatoes
drained
Skinless Cod Fillets
8 oz skinless cod fillets
Shrimp
6 oz shrimp
peeled and deveined
Onion
1/3 cup onion
chopped
Celery
2 stalks celery
sliced
Chicken Broth
1 cup chicken broth
Dry White Wine
1/4 cup dry white wine
No-salt-added Tomato Sauce
8 oz no-salt-added tomato sauce
Dried Oregano
1 tsp dried oregano
crushed
Salt
1/4 tsp salt
Minced Garlic
1/2 tsp minced garlic
Fresh Parsley
1 tbsp fresh parsley
chopped
Ground Black Pepper
1/8 tsp ground black pepper
Directions
8 STEPS
15 min
PREP TIME
20 min
COOK TIME
35 min
TOTAL TIME
1
If using frozen fish and shrimp, thaw them first.
2
Rinse the cod and shrimp, then pat dry with paper towels.
3
Cut the cod into 1-1/2-inch pieces and set aside.
4
In a large saucepan, heat olive oil over medium heat and cook the onion, celery, and garlic until tender, about 5 minutes.
5
Carefully stir in the chicken broth and white wine, bringing the mixture to a boil. Reduce heat and simmer uncovered for 5 minutes.
6
Add the diced tomatoes, tomato sauce, oregano, salt, and pepper. Stir well and return the mixture to a boil. Then, reduce the heat, cover, and simmer for another 5 minutes.
7
Gently add the cod and shrimp to the saucepan. Bring the mixture back to a boil and then reduce the heat to low. Cover and simmer for 3-5 minutes or until the fish flakes easily with a fork and the shrimp turns opaque.
8
Sprinkle the stew with chopped parsley and serve hot over crusty bread or crostini.
Health Info
Macros
9g
CARBS
4g
FAT
23g
PROTEIN
Allowed on these diets
PALEO
LACTOSE FREE
GLUTEN FREE
MEDITERRANEAN
Contains these allergens
FISH
CRUSTACEAN SHELLFISH
Frequently Asked Questions
What types of seafood are best to use for a seafood stew?
How do I know if my seafood is cooked properly?
My seafood stew tastes bland. How can I fix it?
How do I ensure my seafood isn’t gritty?
What kind of vegetables can I add to my seafood stew?
How can I thicken my seafood stew?
What is the best type of pot to use for seafood stew?
How do I keep the seafood from becoming rubbery?
How much liquid should I add for a seafood stew?
Can I use frozen seafood for my stew?