Heart-Healthy Hearty Seafood Stew

Dive into a bowl of nourishing comfort with this Heart-Healthy Hearty Seafood Stew, a wholesome blend of vibrant vegetables, tender white fish, and succulent shrimp simmered in a rich, flavorful broth. This easy-to-make stew is packed with heart-smart ingredients like olive oil, low-sodium broth, and antioxidant-rich vegetables, making it a perfect choice for anyone seeking a nutritious yet satisfying meal. Seasoned with aromatic herbs like thyme and oregano, and finished with a bright splash of lemon and fresh parsley, this dish is as delicious as it is health-conscious. Ready in just an hour and yielding six hearty servings, it's the perfect recipe for a cozy family dinner or meal prep. Enjoy the irresistible mix of flavors and textures in this seafood stew that’s as good for your heart as it is for your taste buds!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 cloves garlic, minced
• 2 medium celery stalks, chopped
• 2 medium carrots, peeled and sliced
• 1 medium red bell pepper, chopped
• 4 cups low-sodium chicken or vegetable broth
• 1 14-ounce can diced tomatoes, no added salt
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 2 cups baby potatoes, quartered
• 1 pound white fish fillets (such as cod or haddock), cut into chunks
• 12 ounces shrimp, peeled and deveined
• 1 quarter cup fresh parsley, chopped
• 1 medium lemon, juiced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for about 4 minutes, until softened and translucent.

Step 3

Stir in the minced garlic, chopped celery, sliced carrots, and chopped red bell pepper. Cook for another 5 minutes until the vegetables begin to soften.

Step 4

Pour in the low-sodium chicken or vegetable broth and add the can of diced tomatoes with their juices.

Step 5

Add the bay leaf, dried thyme, dried oregano, quartered baby potatoes, salt, and pepper to the pot. Stir to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for about 20 minutes, or until the potatoes are tender.

Step 7

Uncover the pot, and add the chunks of white fish and shrimp to the stew. Continue cooking for an additional 10 minutes until the seafood is cooked through and opaque.

Step 8

Remove the bay leaf from the stew and discard it.

Step 9

Stir in the chopped fresh parsley and the juice of one lemon. Taste and adjust seasoning if necessary.

Step 10

Serve the stew hot, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(2887.9g)

Amount per serving	% Daily Value*
Calories	1607.1

Total Fat 39.2g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 891.2mg	0%
Sodium 2871.2mg	0%
Total Carbohydrate 137.7g	0%
Dietary Fiber 23.9g	0%
Total Sugars 26.1g
Protein 184.9g	0%

Vitamin D 907.2IU	0%
Calcium 580.0mg	0%
Iron 13.3mg	0%
Potassium 6247.7mg	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: 21.5%

Protein: 45.0%

Carbs: 33.5%