Italian Style Seafood Stew
A vibrant Italian seafood stew packed with tomatoes, herbs, and tender whitefish and scallops, perfect for a flavorful, light, and satisfying meal for seafood lovers.
Ingredients
- 1 clove garlic, crushed ⓘ
- 1/2 medium onion, chopped ⓘ
- 2 1/2 cups canned tomatoes, chopped with liquid ⓘ
- 1 bay leaf ⓘ
- pinch of cayenne pepper ⓘ
- 1/8 teaspoon fennel seed (optional) ⓘ
- 1/2 teaspoon thyme ⓘ
- 1/2 teaspoon basil ⓘ
- 1/2 teaspoon oregano ⓘ
- salt and pepper to taste ⓘ
- 1/4 pound cod or other whitefish, cut in 1-inch cubes ⓘ
- 1/4 pound scallops, cut in 1-inch pieces ⓘ
Instructions
- Combine garlic, onion, tomatoes, and seasonings in a saucepan. Simmer for 10 minutes.
- Add cod or whitefish cubes and simmer gently for 2 minutes.
- Add scallops and simmer for 2 minutes.
- Add shrimp and simmer for 3 to 5 minutes until shrimp turn pink.
Tips & Substitutions
For added depth, consider using homemade seafood stock instead of water when simmering. You can substitute the whitefish with any firm fish like haddock or tilapia. If you prefer a spicier stew, increase the cayenne pepper or add crushed red pepper flakes. Fresh herbs can enhance the dish, so feel free to use fresh thyme and basil instead of dried, if available.
Serving Suggestions
Serve the seafood stew hot, garnished with fresh parsley or a drizzle of olive oil. It pairs beautifully with crusty bread for dipping or over a bed of fluffy rice. For a complete meal, consider serving a light salad on the side or a glass of white wine. This dish is perfect for a cozy dinner or special occasions, such as pairing with Italian recipes for a themed night.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the stew on the stovetop over low heat, stirring occasionally to prevent sticking. Avoid boiling, as this can overcook the seafood. You can also freeze the stew for up to 3 months, but the texture of the seafood may change upon thawing.
Nutrition & Diet Analysis (per serving)
Each serving of Italian Style Seafood Stew contains roughly 285 calories, with 9g protein, 59g carbohydrates, and 9g fat. It is an excellent source of iron (113% of the Daily Value), vitamin C (113% of the Daily Value), and vitamin A (109% of the Daily Value), and a good source of protein. Note that it is relatively high in sodium, at 2485mg per serving (108% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen seafood for this stew?
Yes, you can use frozen seafood, but make sure to thaw it completely before adding it to the stew. This will ensure even cooking and prevent excess water from diluting the flavors.
What types of seafood can I add to this recipe?
You can customize the stew by adding shrimp, mussels, or clams. Just be sure to adjust the cooking times accordingly; shellfish typically cook quickly and should be added towards the end.
Is it possible to make this stew ahead of time?
Yes, you can prepare the base of the stew ahead of time and store it in the refrigerator. When ready to serve, simply reheat the base and add the seafood, cooking until just done. This helps to enhance the flavors.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).