Fresh Seafood Stew

Gluten Free
Dairy Free
Very Healthy
Health score
93%
Fresh Seafood Stew
60 min.
3
508kcal

Suggestions


Indulge in the vibrant flavors of the ocean with our Fresh Seafood Stew, a delightful dish that brings the taste of the sea right to your table. Perfectly crafted for seafood lovers, this stew is not only gluten-free and dairy-free but also boasts a remarkable health score of 93, making it a guilt-free choice for lunch or dinner.

Imagine the aroma of fresh clams, tender fish, and ripe tomatoes simmering together in a rich broth, enhanced by the fragrant notes of oregano and fennel. This dish is a celebration of fresh ingredients, with each bite offering a burst of flavor that transports you to a coastal paradise. The addition of saffron threads adds a touch of luxury, while the hint of cayenne pepper provides just the right amount of warmth.

Ready in just 60 minutes, this seafood stew is not only a feast for the senses but also a wholesome meal that nourishes the body. With a caloric content of 508 kcal per serving, it’s a satisfying option that doesn’t compromise on health. Serve it over a bed of fluffy white rice, and finish with a sprinkle of fresh parsley and lemon peel for a refreshing touch. Whether you’re hosting a dinner party or enjoying a cozy night in, this Fresh Seafood Stew is sure to impress and delight your guests.

Ingredients

  • pounds clams uncooked
  • cups water 
  • 0.3 cup vinegar white
  • cup onion chopped
  • cup chicken broth (from 32-ounce carton)
  • 0.5 cup wine dry white
  • tablespoon tomato paste 
  • tablespoons oregano dried fresh chopped
  • teaspoon fennel seeds 
  • 0.1 teaspoon saffron threads 
  • 0.1 teaspoon ground pepper red (cayenne)
  • cups tomatoes chopped
  • pound fish fillet red cut into 2-inch pieces
  • cups rice white cooked
  • tablespoons parsley fresh chopped
  • teaspoons lemon zest grated

Equipment

  • dutch oven

Directions

  1. Discard any broken-shell or open (dead) clams.
  2. Place remaining clams in large container. Cover with water and vinegar; let stand 30 minutes; drain. Scrub clams in cold water.
  3. Cook onion, broth, wine, tomato paste, oregano, fennel seed, saffron, red pepper and tomatoes in Dutch oven over medium heat about 10 minutes, stirring occasionally, until onion is tender.
  4. Stir in clams and fish. Cover and cook 5 minutes. Stir in rice. Cover and cook about 3 minutes, removing clams as they open, until all clams have opened. Discard any unopened clams. Return clams to stew.
  5. Mix parsley and lemon peel; sprinkle over stew.

Nutrition Facts

Calories508kcal
Protein39.96%
Fat8.33%
Carbs51.71%

Properties

Glycemic Index
150
Glycemic Load
51.19
Inflammation Score
-10
Nutrition Score
34.585217558819%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.83mg
Apigenin
5.75mg
Luteolin
0.04mg
Isorhamnetin
2.67mg
Kaempferol
0.49mg
Myricetin
0.54mg
Quercetin
11.43mg

Nutrients percent of daily need

Calories:508.25kcal
25.41%
Fat:4.39g
6.75%
Saturated Fat:1.26g
7.88%
Carbohydrates:61.27g
20.42%
Net Carbohydrates:56.38g
20.5%
Sugar:6.56g
7.29%
Cholesterol:97.58mg
32.53%
Sodium:487.4mg
21.19%
Alcohol:4.12g
100%
Alcohol %:0.45%
100%
Protein:47.35g
94.7%
Vitamin B12:10.09µg
168.22%
Selenium:97.08µg
138.69%
Vitamin K:75.61µg
72%
Manganese:1.37mg
68.66%
Phosphorus:525.03mg
52.5%
Vitamin B3:8.04mg
40.22%
Vitamin D:4.69µg
31.25%
Vitamin B6:0.62mg
30.92%
Vitamin C:24.27mg
29.42%
Potassium:1025.6mg
29.3%
Vitamin A:1433.13IU
28.66%
Magnesium:114.25mg
28.56%
Iron:4.51mg
25.05%
Copper:0.48mg
24.09%
Folate:82.72µg
20.68%
Fiber:4.88g
19.53%
Vitamin E:2.6mg
17.3%
Calcium:171mg
17.1%
Vitamin B5:1.69mg
16.85%
Vitamin B2:0.26mg
15.36%
Zinc:2.21mg
14.76%
Vitamin B1:0.2mg
13.25%