Seafood Stew
This Seafood Stew is a delightful combination of tender fish, succulent shrimp, and vibrant vegetables, all simmered in a flavorful broth. The ginger and garlic add a warm depth, making it a comforting dish perfect for seafood lovers and those seeking a healthy meal.
Ingredients
Instructions
- Cut fish into 1 inch cubes.
- In a large bowl, mix 1/4 cup of water, ginger root, salt, pepper, and garlic.
- Add fish and shrimp; toss to coat.
- Let stand for 20 minutes.
- Drain and reserve the marinade.
- In a large pot over medium-high heat, heat olive oil.
- Add fish and shrimp; stir fry for 3 minutes.
- Remove from heat, add reserved marinade, soy sauce, and 2 cups of water, mixing well.
- Add vegetables and bring to a boil.
- Reduce heat, cover, and simmer for 7 minutes.
- In a small bowl, combine cornstarch and water.
- Stir into the stew.
- Cook until it thickens, about 1 minute.
Tips & Substitutions
For a richer flavor, consider adding a splash of coconut milk or a dash of red pepper flakes for heat. If you can't find cod or haddock, tilapia or any firm white fish will work well. Fresh herbs like cilantro or parsley can be added just before serving for a fresh touch. Pair with crusty bread to soak up the broth, and browse more Mediterranean recipes for inspiration.
Serving Suggestions
Serve your seafood stew with a sprinkle of fresh herbs on top for added flavor and color. It pairs wonderfully with a side of garlic bread or a simple green salad to balance the richness. For a heartier meal, consider serving it over rice or quinoa. This dish is perfect for a cozy family dinner or a gathering with friends.
Storage & Reheating
Leftover seafood stew can be stored in an airtight container in the refrigerator for up to 3 days. When reheating, do so gently on the stove over low heat to maintain the seafood's texture. Avoid microwaving, as it can make the fish rubbery. You can also freeze the stew for up to 2 months; just thaw and reheat on the stove.
Nutrition & Diet Analysis (per serving)
Each serving of Seafood Stew contains roughly 632 calories, with 18g protein, 9g carbohydrates, and 59g fat. It is an excellent source of protein (36% of the Daily Value), vitamin C (32% of the Daily Value), and vitamin A (27% of the Daily Value), and a good source of dietary fiber and calcium. Note that it is relatively high in sodium, at 2724mg per serving (118% 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 in this stew?
Yes, frozen seafood can be used, but make sure to thaw it completely before marinating. This will help ensure even cooking and the best texture in your stew. Just be aware that frozen shrimp may release more water during cooking, so you may need to adjust the liquid accordingly.
What vegetables can I substitute in this recipe?
You can substitute the broccoli and carrots with other vegetables such as bell peppers, zucchini, or snap peas. Just remember to cut them into similar sizes for even cooking. Feel free to experiment with seasonal vegetables to make this stew your own.
How can I make this stew spicier?
To increase the spiciness, consider adding diced jalapeños or a pinch of cayenne pepper to the marinade. You might also stir in some sriracha or chili paste into the stew just before serving for an extra kick. Adjust according to your heat preference.
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).