Dairy-Free Hearty Seafood Stew

Dive into the rich and comforting flavors of this Dairy-Free Hearty Seafood Stew, a soul-warming dish that's brimming with fresh seafood and vibrant vegetables. Perfect for cozy dinners or special gatherings, this one-pot recipe combines shrimp, mussels, and tender chunks of white fish in a savory broth infused with aromatic garlic, thyme, and a splash of dry white wine. The addition of carrots, celery, and red bell pepper creates a colorful, nutrient-packed base, while fish stock or vegetable broth ensures a dairy-free yet deeply satisfying depth of flavor. Ready in just under an hour, this gluten-free seafood stew is ideal for weeknight meals or impressing guests. Serve it steaming hot, garnished with fresh parsley and tangy lemon wedges, for a restaurant-quality dish that transports your taste buds straight to the coast.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large, diced yellow onion
• 4 minced garlic cloves
• 2 diced celery stalks
• 2 diced carrots
• 1 diced red bell pepper
• 1 14.5-ounce can canned diced tomatoes
• 4 cups fish stock or vegetable broth
• 1 cup dry white wine
• 1 bay leaf
• 1 teaspoon dried thyme
• 0.5 teaspoon red pepper flakes
• 1 pound medium raw shrimp, peeled and deveined
• 1 pound fresh mussels, cleaned and debearded
• 1 pound white fish fillets (such as cod or halibut), cut into chunks
• 0.25 cup fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 lemon wedges

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add the diced onion, garlic, celery, carrots, and red bell pepper. Sauté for about 5-7 minutes until the vegetables are softened.

Step 3

Stir in the canned diced tomatoes, fish stock or vegetable broth, and dry white wine.

Step 4

Add the bay leaf, dried thyme, red pepper flakes, salt, and black pepper. Stir to combine.

Step 5

Bring the mixture to a gentle simmer and cook for about 15 minutes, allowing the flavors to meld.

Step 6

Add the shrimp, mussels, and fish chunks to the simmering broth.

Step 7

Cover the pot and cook for 5-7 minutes, or until the shrimp are pink and opaque and the mussels have opened.

Step 8

Discard any mussels that have not opened.

Step 9

Stir in the chopped parsley and adjust seasoning with additional salt and pepper if needed.

Step 10

Serve the stew hot, garnished with lemon wedges on the side.

Nutrition Facts

Serving size	(3984.4g)

Amount per serving	% Daily Value*
Calories	2198.8

Total Fat 65.8g	0%
Saturated Fat 12.5g	0%
Polyunsaturated Fat 6.3g
Cholesterol 1153.1mg	0%
Sodium 8469.3mg	0%
Total Carbohydrate 101.5g	0%
Dietary Fiber 28.0g	0%
Total Sugars 41.2g
Protein 257.8g	0%

Vitamin D 1248.7IU	0%
Calcium 1046.8mg	0%
Iron 31.7mg	0%
Potassium 7243.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.2%

Protein: 50.8%

Carbs: 20.0%