Fish Stew
Super-healthy dinner packed full of seafood and vegetables in a tomato broth. Delish!
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon unsalted butter, see Notes
- 2 leeks, white parts, sliced, rinsed well
- 1 fennel bulb, trimmed, sliced
- 2 ribs celery, sliced, see Notes
- 1 tablespoon garlic, sliced
- 1 8-ounce bottle clam juice
- 1 quart vegetable stock, low sodium or unsalted
- 2 tablespoons tomato paste
- 1 15-ounce can crushed tomatoes
- 1 dried bay leaf
- Seasoned salt, to taste, or Kosher salt
- Freshly-cracked black pepper, to taste
- 1 pound medium or large shrimp, peeled, deveined, tails off
- 1 pound white fish, such as cod, haddock, etc.), cut into 1 1/4 - 1 1/2" chunks
- 10 ounces bay scallops
- 1 - 2 tablespoons fresh lime juice, optional
- 2 tablespoons Italian parsley, chopped
- 2 tablespoons fresh chives, sliced
- Crusty bread, for serving
Instructions
- In a medium Dutch oven or stockpot, heat the oil and butter over medium heat. Once hot, add the leeks, fennel, and celery. Sauté the vegetables until beginning to soften and some of the fennel slices are turning opaque, approximately 5 to 8 minutes.
- Add the garlic and stir for another 30 seconds.
- Add the clam juice, stock, tomato paste, crushed tomatoes, and bay leaf. Stir to combine all the ingredients well and warm through. Taste for seasoning and adjust as desired. Turn the heat down to low, cover, and gently simmer for 20 minutes to allow the flavors to meld.
- Remove the bay leaf and discard. Add the shrimp, white fish, and scallops. Stir gently.
- Allow the seafood to cook through, gently stirring often to make sure the seafood is submerged under the broth. This will only take minutes. You will need to check every 2 or 3 minutes to make sure you are not over-cooking any seafood.
- Once the seafood is just cooked through, ladle in bowls, sprinkle with the parsley and chives. Serve with crusty bread.
Notes
I have used different types of white fish. I would use thicker cuts because they will hold up better than thinner filets such as tilapia and flounder.
Abingdon Olive Oil Company offers a Butter Infused Olive Oil that would definitely work here. Use 1 ½ - 2 tablespoons of the oil in place of the extra-virgin and butter.
If your celery stalk contains leaves, you can chop them as well and add to the stew.
Nutrition Facts
Fish Stew
Amount per Serving
Calories
238.44
% Daily Value*
Fat
6.39
g
10
%
Saturated Fat
1.66
g
10
%
Polyunsaturated Fat
0.64
g
Monounsaturated Fat
2.38
g
Cholesterol
94.57
mg
32
%
Sodium
1392.65
mg
61
%
Potassium
782.97
mg
22
%
Carbohydrates
18.49
g
6
%
Fiber
3.39
g
14
%
Sugar
9.24
g
10
%
Protein
26.37
g
53
%
Vitamin C
20.12
mg
24
%
Calcium
101.18
mg
10
%
Iron
4.16
mg
23
%
* Percent Daily Values are based on a 2000 calorie diet.
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