Fresh Seafood Stew

Gluten Free
Dairy Free
Very Healthy
Health score
93%
Fresh Seafood Stew
60 min.
1
1525kcal

Suggestions


Indulge in the vibrant flavors of the ocean with our Fresh Seafood Stew, a delightful dish that promises to transport your taste buds straight to the coast. This hearty stew is not only a feast for the senses but also a healthy choice, boasting a remarkable health score of 93. Perfectly gluten-free and dairy-free, it caters to a variety of dietary preferences while delivering a satisfying meal that is rich in nutrients.

Imagine the aroma of fresh clams and tender fish simmering in a savory broth, enhanced by the warmth of fennel and the brightness of lemon peel. Each spoonful is a celebration of fresh ingredients, including succulent tomatoes and fragrant herbs, making it an ideal choice for lunch or dinner. With a preparation time of just 60 minutes, you can easily whip up this impressive dish for yourself or to impress guests.

At 1525 calories, this stew is a wholesome main course that combines protein, healthy fats, and carbohydrates, ensuring you feel nourished and satisfied. Whether you’re a seafood lover or simply looking to explore new culinary horizons, this Fresh Seafood Stew is sure to become a favorite in your kitchen. Dive into this delicious recipe and savor the taste of the sea!

Ingredients

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

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

Calories1525kcal
Protein39.96%
Fat8.33%
Carbs51.71%

Properties

Glycemic Index
450
Glycemic Load
153.58
Inflammation Score
-10
Nutrition Score
73.316521851913%

Flavonoids

Malvidin
0.07mg
Catechin
0.92mg
Epicatechin
0.66mg
Hesperetin
0.48mg
Naringenin
2.48mg
Apigenin
17.25mg
Luteolin
0.12mg
Isorhamnetin
8.02mg
Kaempferol
1.47mg
Myricetin
1.63mg
Quercetin
34.28mg

Nutrients percent of daily need

Calories:1524.74kcal
76.24%
Fat:13.17g
20.26%
Saturated Fat:3.78g
23.64%
Carbohydrates:183.8g
61.27%
Net Carbohydrates:169.15g
61.51%
Sugar:19.67g
21.86%
Cholesterol:292.73mg
97.58%
Sodium:1462.21mg
63.57%
Alcohol:12.36g
100%
Alcohol %:0.45%
100%
Protein:142.04g
284.09%
Vitamin B12:30.28µg
504.65%
Selenium:291.25µg
416.08%
Vitamin K:226.82µg
216.01%
Manganese:4.12mg
205.97%
Phosphorus:1575.1mg
157.51%
Vitamin B3:24.13mg
120.67%
Vitamin D:14.06µg
93.74%
Vitamin B6:1.86mg
92.76%
Vitamin C:72.82mg
88.27%
Potassium:3076.79mg
87.91%
Vitamin A:4299.4IU
85.99%
Magnesium:342.74mg
85.69%
Iron:13.53mg
75.14%
Copper:1.45mg
72.28%
Folate:248.16µg
62.04%
Fiber:14.65g
58.6%
Vitamin E:7.79mg
51.9%
Calcium:513.01mg
51.3%
Vitamin B5:5.06mg
50.56%
Vitamin B2:0.78mg
46.07%
Zinc:6.64mg
44.29%
Vitamin B1:0.6mg
39.74%