Quick Seafood Stew

Dairy Free
Very Healthy
Health score
73%
Quick Seafood Stew
45 min.
4
386kcal

Suggestions


Welcome to your new favorite seafood dish: Quick Seafood Stew! This richly flavored, hearty stew is perfect for those busy weeknights when you crave something delicious without spending hours in the kitchen. With its delightful combination of mussels, fresh striped bass, and vibrant vegetables, this dish delivers both taste and nutrition in under 45 minutes. Not to mention, it proudly bears a health score of 73, making it an exceptional choice if you're looking to maintain a healthy lifestyle.

One of the best features of this Quick Seafood Stew is that it's entirely dairy-free, making it friendly for those with dietary restrictions. Imagine savoring tender pieces of fish and mussels swimming in a fragrant broth, lightly seasoned with crushed red pepper and fresh herbs. Each spoonful offers a satisfying balance of protein and healthy fats, perfect for lunch or dinner. And let’s not forget about the accompanying toasted French bread, perfect for dipping into the flavorsome broth!

Whether you're hosting a dinner party or simply treating yourself to a cozy meal at home, this seafood stew will impress your guests and nourish your soul. So gather your ingredients, fire up your Dutch oven, and get ready to enjoy a sensational bowl of seafood goodness that’s as simple to prepare as it is gratifying to eat!

Ingredients

  •  bay leaves 
  • ounce bread french cut
  • cup chicken stock see unsalted (such as Swanson)
  • 0.5 cup bottled clam juice 
  • 0.5 teaspoon pepper red crushed
  • 0.5 cup wine dry white
  • tablespoons parsley fresh chopped
  •  garlic clove halved
  •  garlic clove thinly sliced
  • 0.1 teaspoon kosher salt 
  • 1.5 cups leek thinly sliced
  • 24 medium mussels scrubbed
  • 1.5 tablespoons olive oil extra virgin extra-virgin
  • 10 ounces potatoes - remove skin red quartered
  • 0.8 pound bass fillets 
  •  thyme sprigs 
  • cup water 

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • broiler
  • dutch oven

Directions

  1. Place potatoes in a saucepan.
  2. Add water to cover potatoes; bring to a boil. Reduce heat to medium. Simmer 10 minutes; drain potatoes. Set aside.
  3. Preheat broiler to high.
  4. Heat a large Dutch oven over high heat.
  5. Add oil to pan; swirl.
  6. Add fish, skin side down; cook 2 minutes or until skin is crisp.
  7. Remove from pan; break into 2-inch pieces.
  8. Reduce heat to medium-high.
  9. Add leek and sliced garlic; saut 5 minutes or until lightly browned, stirring occasionally.
  10. Add wine; bring to a boil, scraping pan to loosen browned bits.
  11. Add 1 cup water and next 6 ingredients (though bay leaf); bring to a boil.
  12. Add potatoes, fish, and mussels; cover and cook 4 minutes or until shells open and fish is done. Discard any unopened shells, thyme, and bay leaf.
  13. Sprinkle with parsley.
  14. Arrange bread in a single layer on a baking sheet. Broil 1 1/2 minutes or until toasted. Rub bread generously with cut side of garlic.
  15. Serve with stew.

Nutrition Facts

Calories386kcal
Protein30.69%
Fat24.95%
Carbs44.36%

Properties

Glycemic Index
78.63
Glycemic Load
14.08
Inflammation Score
-9
Nutrition Score
31.381304326265%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
4.33mg
Luteolin
0.25mg
Kaempferol
0.93mg
Myricetin
0.43mg
Quercetin
0.57mg

Nutrients percent of daily need

Calories:386.08kcal
19.3%
Fat:10.07g
15.5%
Saturated Fat:1.76g
11%
Carbohydrates:40.3g
13.43%
Net Carbohydrates:37.44g
13.62%
Sugar:5.81g
6.46%
Cholesterol:83.55mg
27.85%
Sodium:664.8mg
28.9%
Alcohol:3.09g
100%
Alcohol %:0.86%
100%
Protein:27.88g
55.76%
Vitamin B12:9.13µg
152.22%
Manganese:2.21mg
110.6%
Selenium:63.83µg
91.18%
Vitamin K:54.52µg
51.92%
Phosphorus:382.59mg
38.26%
Vitamin B1:0.48mg
32.06%
Vitamin B6:0.63mg
31.68%
Iron:5.59mg
31.03%
Vitamin B3:6.02mg
30.12%
Potassium:934.97mg
26.71%
Folate:106.36µg
26.59%
Vitamin C:20.26mg
24.56%
Magnesium:95.29mg
23.82%
Vitamin B2:0.35mg
20.67%
Vitamin A:1030.31IU
20.61%
Copper:0.32mg
16.09%
Vitamin B5:1.29mg
12.94%
Zinc:1.93mg
12.85%
Fiber:2.86g
11.42%
Vitamin E:1.56mg
10.42%
Calcium:88.35mg
8.84%
Source:My Recipes