Quick Crab Stew in Fennel-Tomato Broth

Dairy Free
Health score
52%
Quick Crab Stew in Fennel-Tomato Broth
30 min.
4
469kcal

Suggestions


If you're looking for a quick yet incredibly satisfying meal, our Quick Crab Stew in Fennel-Tomato Broth is just what you need! With a delicious balance of flavors, this dish brings the taste of the sea right to your table in just 30 minutes. Imagine sinking your spoon into a rich, aromatic broth filled with tender crab meat, vibrant vegetables, and a hint of fresh herbs—it's a celebration of simplicity and freshness.

This stew is perfect for both lunch and dinner, making it a versatile choice for any occasion. The combination of fire-roasted tomatoes and earthy fennel creates a delightful base that complements the sweet, succulent crab beautifully. Plus, it's completely dairy-free, so you can enjoy this comforting dish without any guilt.

Serving the stew alongside warm, crusty Italian bread, like focaccia, allows you to soak up every last drop of the flavorful broth, making it an irresistible meal to share with family and friends. The addition of dry white wine, fresh herbs, and a sprinkle of red chile flakes adds depth and warmth, ensuring that each bowl is packed with taste. If you're ready to impress without the fuss, this quick crab stew is your go-to recipe for a cozy, satisfying meal!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 14 oz canned tomatoes diced canned
  •  celery stalks trimmed cut in half
  • loaf crusty bread such as focaccia italian
  • cup cooking wine dry white
  •  crabs cleaned cooked cut into quarters and shells cracked
  • Handful fennel fronds 
  • small fennel bulb quartered
  • Handful flat-leaf parsley leaves 
  • 0.5 teaspoon kosher salt 
  • tablespoon olive oil 
  • Handful oregano leaves fresh
  • 0.3 teaspoon chile flakes red
  • 0.5 small onion white quartered

Equipment

  • food processor
  • bowl
  • pot

Directions

  1. In a food processor, chop celery, onion, and fennel.
  2. Heat oil in a large pot over medium heat, add vegetables, and cook until softened, stirring often, about 7 minutes.
  3. Add wine, 1 cup water, tomatoes, chile flakes, salt, and pepper. Cook, covered, 8 to 10 minutes to let flavors develop.
  4. Add crabs and cook, covered, stirring often, until warm and fragrant, about 5 minutes.
  5. Transfer to a large serving bowl. Whirl herbs together in food processor to chop, then sprinkle over crab and serve with warmed bread.

Nutrition Facts

Calories469kcal
Protein25.1%
Fat14.55%
Carbs60.35%

Properties

Glycemic Index
78.38
Glycemic Load
41.59
Inflammation Score
-9
Nutrition Score
31.554782660111%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.63mg
Hesperetin
0.24mg
Naringenin
0.23mg
Apigenin
2.24mg
Luteolin
0.05mg
Isorhamnetin
0.44mg
Kaempferol
0.08mg
Myricetin
0.16mg
Quercetin
1.95mg

Nutrients percent of daily need

Calories:469.19kcal
23.46%
Fat:6.89g
10.59%
Saturated Fat:1.19g
7.43%
Carbohydrates:64.29g
21.43%
Net Carbohydrates:59.06g
21.48%
Sugar:10.24g
11.37%
Cholesterol:48.08mg
16.03%
Sodium:1325.01mg
57.61%
Alcohol:6.18g
100%
Alcohol %:1.88%
100%
Protein:26.74g
53.47%
Vitamin B12:7.34µg
122.25%
Selenium:59.41µg
84.88%
Vitamin K:59.35µg
56.53%
Vitamin B1:0.76mg
50.91%
Folate:180.26µg
45.06%
Manganese:0.83mg
41.74%
Vitamin B3:7.88mg
39.41%
Copper:0.75mg
37.74%
Vitamin B2:0.6mg
35.23%
Zinc:4.75mg
31.7%
Iron:5.58mg
31.03%
Phosphorus:298.48mg
29.85%
Magnesium:87.66mg
21.92%
Fiber:5.23g
20.91%
Potassium:726.46mg
20.76%
Vitamin C:13.77mg
16.69%
Calcium:163.76mg
16.38%
Vitamin B6:0.31mg
15.32%
Vitamin A:689.54IU
13.79%
Vitamin B5:0.81mg
8.12%
Vitamin E:1.17mg
7.79%
Source:My Recipes