Low Sodium Hearty Seafood Stew

Dive into a comforting bowl of **Low Sodium Hearty Seafood Stew**, a flavor-packed, wholesome meal designed with health and taste in mind. This recipe combines tender cod fillets, succulent shrimp, and an array of vibrant vegetables like red bell peppers, carrots, and red potatoes, all simmered in a savory low-sodium vegetable broth. Seasoned with fragrant thyme, fresh parsley, and a splash of zesty lemon juice, this seafood stew offers a satisfying and guilt-free dining experience. Perfect for weeknight dinners or cozy gatherings, this easy-to-make dish is low in salt but abundant in nutrients and flavor. Serve it piping hot to enjoy the ultimate seafood and vegetable medley.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 whole medium onion, diced
• 2 whole celery stalks, chopped
• 3 whole garlic cloves, minced
• 1 whole red bell pepper, diced
• 2 whole carrots, sliced
• 4 cups low-sodium vegetable broth
• 2 cups tomatoes, chopped
• 2 whole bay leaves
• 1 teaspoon fresh thyme
• 0.5 teaspoon freshly ground black pepper
• 3 whole small red potatoes, quartered
• 1 pound cod fillets, cut into 2-inch pieces
• 1 pound medium shrimp, peeled and deveined
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add the diced onion, chopped celery, and minced garlic to the pot. Sauté until the onion becomes translucent, approximately 5 minutes.

Step 3

Stir in the diced red bell pepper and sliced carrots. Cook for another 3-4 minutes until softened.

Step 4

Pour in the low-sodium vegetable broth and add the chopped tomatoes, bay leaves, thyme, and freshly ground black pepper. Bring the mixture to a boil.

Step 5

Reduce the heat to low and add the quartered red potatoes. Simmer uncovered for about 15 minutes until the potatoes are tender.

Step 6

Gently stir in the cod fillets and shrimp. Cook for an additional 5-7 minutes until the seafood is cooked through and opaque.

Step 7

Remove from heat and discard the bay leaves.

Step 8

Stir in the chopped parsley and lemon juice, adjust seasonings if needed.

Step 9

Serve hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(3092.6g)

Amount per serving	% Daily Value*
Calories	1631.7

Total Fat 39.0g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1131.3mg	0%
Sodium 1983.6mg	0%
Total Carbohydrate 102.1g	0%
Dietary Fiber 19.7g	0%
Total Sugars 39.3g
Protein 225.9g	0%

Vitamin D 1632.9IU	0%
Calcium 506.2mg	0%
Iron 8.5mg	0%
Potassium 6618.8mg	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: 21.1%

Protein: 54.3%

Carbs: 24.6%