Mediterranean Diet Hearty Seafood Stew

Dive into the bold, vibrant flavors of the Mediterranean with this Hearty Seafood Stew, a deliciously wholesome recipe designed to align with the principles of the Mediterranean diet. Brimming with tender chunks of cod, sweet shrimp, and delicate mussels, this one-pot wonder is simmered to perfection in a savory broth infused with garlic, onions, tomatoes, fresh herbs, and a hearty mix of vegetables like carrots, celery, and potatoes. Perfectly balanced and packed with omega-3-rich seafood, this stew is not only nourishing but also incredibly satisfying. Serve it steaming hot with a sprinkle of fresh parsley and a squeeze of zesty lemon for a light, citrusy finish that will transport you straight to the sun-soaked shores of the Mediterranean. Great for weeknight dinners or cozy gatherings, this flavorful dish is sure to become a family favorite!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 1 red bell pepper, chopped
• 1 carrot, diced
• 2 celery stalks, diced
• 1 can canned diced tomatoes (14 oz)
• 4 cups fish stock
• 1 bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 large potato, peeled and diced
• 1 pound firm white fish (such as cod), cut into chunks
• 0.5 pound shrimp, peeled and deveined
• 1 pound mussels, cleaned and debearded
• 2 tablespoons fresh parsley, chopped
• 1 lemon, cut into wedges

Directions

Step 1

Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 2

Stir in the minced garlic, red bell pepper, carrot, and celery. Cook for an additional 5 minutes until the vegetables start to soften.

Step 3

Add the canned diced tomatoes with their juices and stir to combine.

Step 4

Pour in the fish stock and add the bay leaf, oregano, thyme, salt, and black pepper. Stir well.

Step 5

Add the diced potato to the pot. Bring the mixture to a simmer, then cover and reduce the heat to low. Cook for 15 minutes or until the potato is tender.

Step 6

Gently add the chunks of white fish and shrimp to the stew. Cover and cook for another 5 minutes.

Step 7

Add the mussels to the pot. Cover and cook for an additional 5 minutes or until the mussels open. Discard any that remain closed.

Step 8

Stir in the chopped parsley. Taste and adjust the seasoning if necessary.

Step 9

Serve the stew hot, garnished with fresh parsley and accompanied by lemon wedges for squeezing.

Nutrition Facts

Serving size	(3436.7g)

Amount per serving	% Daily Value*
Calories	2288.8

Total Fat 63.8g	0%
Saturated Fat 12.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 974.1mg	0%
Sodium 7432.6mg	0%
Total Carbohydrate 148.7g	0%
Dietary Fiber 21.6g	0%
Total Sugars 34.2g
Protein 286.6g	0%

Vitamin D 587.0IU	0%
Calcium 942.9mg	0%
Iron 29.0mg	0%
Potassium 7707.7mg	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: 24.8%

Protein: 49.5%

Carbs: 25.7%