Low Fat Hearty Seafood Stew

Dive into a bowl of comfort with this Low Fat Hearty Seafood Stew, a light yet satisfying dish that’s brimming with bold flavors and wholesome ingredients. Packed with tender white fish fillets, juicy shrimp, and a medley of nutrient-rich vegetables like carrots, celery, and bell peppers, this one-pot recipe delivers a healthy dose of protein and vitamins in every spoonful. The aromatic base of garlic, onions, and herbs like thyme and oregano, combined with a splash of low-sodium vegetable broth and tangy diced tomatoes, creates a deeply flavorful broth that will tantalize your taste buds. Ready in just 50 minutes, this guilt-free seafood stew is perfect for a cozy weeknight dinner or meal prep. Serve it steaming hot, topped with fresh parsley and a squeeze of zesty lemon, for a fresh, coastal-inspired meal that’s as nourishing as it is delicious.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 2 stalks celery stalks, diced
• 1 large carrot, diced
• 1 medium red bell pepper, diced
• 4 cups low sodium vegetable broth
• 1 15-ounce can diced tomatoes with juice
• 1 leaf bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 pound white fish fillets, cut into bite-sized pieces (e.g., cod or haddock)
• 0.5 pound large shrimp, peeled and deveined
• 0.25 cup fresh parsley, chopped
• 1 medium lemon, cut into wedges

Directions

Step 1

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

Step 2

Add the diced onion and sauté for about 5 minutes until translucent.

Step 3

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Add the diced celery, carrot, and red bell pepper to the pot and cook for about 5 minutes until the vegetables begin to soften.

Step 5

Pour in the vegetable broth and the can of diced tomatoes with juice.

Step 6

Add the bay leaf, dried thyme, dried oregano, salt, and black pepper.

Step 7

Bring the mixture to a gentle boil, then reduce the heat to low and let the stew simmer for 15 minutes, allowing the flavors to meld.

Step 8

Add the white fish pieces to the stew and let it cook for 5 minutes.

Step 9

Add the shrimp to the pot and simmer for an additional 5 minutes, or until the shrimp are pink and opaque and the fish is cooked through.

Step 10

Remove the bay leaf and discard.

Step 11

Stir in the chopped parsley.

Step 12

Serve the stew hot, garnished with lemon wedges on the side for a fresh burst of flavor.

Nutrition Facts

Serving size	(2540.2g)

Amount per serving	% Daily Value*
Calories	1038.0

Total Fat 20.4g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 655.4mg	0%
Sodium 2459.0mg	0%
Total Carbohydrate 68.5g	0%
Dietary Fiber 16.0g	0%
Total Sugars 33.0g
Protein 150.8g	0%

Vitamin D 907.2IU	0%
Calcium 609.5mg	0%
Iron 10.6mg	0%
Potassium 5045.5mg	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: 17.3%

Protein: 56.9%

Carbs: 25.8%