Seafood Stew

Dairy Free
Health score
43%
Seafood Stew
300 min.
6
344kcal

Suggestions


Indulge in the vibrant flavors of the sea with this delightful Seafood Stew, a dish that promises to transport your taste buds to coastal shores. Perfect for a leisurely lunch or a cozy dinner, this dairy-free recipe is not only satisfying but also packed with wholesome ingredients. With a preparation time of just 300 minutes, you can enjoy the process of creating a meal that serves six, making it ideal for family gatherings or intimate dinners with friends.

This stew features a medley of fresh seafood, including tender baby squid and a variety of white-fleshed fish, all simmered to perfection in a rich, aromatic broth. The addition of dry white wine, fresh herbs, and a hint of spice elevates the dish, creating a symphony of flavors that will leave everyone asking for seconds. Serve it over crispy baguette toasts, allowing the bread to soak up the delicious broth, making each bite a delightful experience.

Whether you're a seasoned cook or a culinary novice, this Seafood Stew is a fantastic way to impress your guests and enjoy a hearty meal. Dive into this recipe and savor the essence of the ocean in every spoonful!

Ingredients

  • fillet anchovy minced
  •  crusty baguette 
  • 0.3 teaspoon peppercorns black
  •  carrots thinly sliced thin
  • rib celery stalks thinly sliced
  • cup wine dry white
  • 0.5 cup parsley fresh finely chopped
  •  garlic clove minced
  • tablespoon olive oil 
  • medium onion halved thinly sliced chopped
  • 0.5 teaspoon pepper dried red hot crumbled
  • teaspoons salt 
  • lb squid rings cleaned
  • 1.5 tablespoons tomato paste 
  • cups water cold
  • 0.3 lb fish fillet mixed whole black red with skin, reserving heads and bones for stock cleaned (such as bass, branzino, daurade, snapper, and rouget)

Equipment

  • bowl
  • oven
  • pot
  • sieve
  • baking pan

Directions

  1. Bring water to a simmer with reserved fish heads and bones, carrots, celery, sliced onion, and peppercorns in a wide heavy 6- to 8-quart pot, then simmer, uncovered, skimming foam as necessary, 30 minutes.
  2. Pour stock through a large sieve into a large bowl, pressing on and then discarding solids. (You will have about 6 cups stock.)
  3. Put oven rack in middle position and preheat oven to 325°F.
  4. Cut baguette into 1/2-inch-thick slices, then arrange in 1 layer in an ungreased shallow baking pan.
  5. Bake until toasts are crisp and dry, 15 to 20 minutes.
  6. Chop enough squid to measure 1/4 cup, then toss remaining whole squid with 3/4 teaspoon salt and set aside.
  7. Remove any pin bones from fish fillets with tweezers or needlenose pliers, then cut fillets diagonally into serving pieces and sprinkle with 3/4 teaspoon salt.
  8. Cook chopped onion in oil with remaining 1/2 teaspoon salt in cleaned pot over moderate heat, stirring occasionally, until softened, about 8 minutes.
  9. Add anchovy, garlic, hot chile, and tomato paste and cook, stirring, 2 minutes.
  10. Add chopped squid and 1/2 cup parsley and cook, stirring, 1 minute.
  11. Add wine and boil, stirring occasionally, until reduced by half, 2 to 3 minutes.
  12. Add 1 cup stock, then arrange whole squid in 1 layer in pot and then place fish fillets on top.
  13. Add enough of remaining stock to just cover fish and cook over moderate heat, uncovered, until fillets are just cooked through, 2 to 5 minutes.
  14. Serve stew over toasts in shallow soup plates and sprinkle with remaining 2 tablespoons parsley.

Nutrition Facts

Calories344kcal
Protein42.04%
Fat17.79%
Carbs40.17%

Properties

Glycemic Index
55.26
Glycemic Load
15.36
Inflammation Score
-10
Nutrition Score
32.836956449177%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
10.78mg
Luteolin
0.09mg
Isorhamnetin
0.92mg
Kaempferol
0.25mg
Myricetin
0.78mg
Quercetin
3.81mg

Nutrients percent of daily need

Calories:343.53kcal
17.18%
Fat:6.1g
9.39%
Saturated Fat:1.25g
7.81%
Carbohydrates:31.01g
10.34%
Net Carbohydrates:28.79g
10.47%
Sugar:4.63g
5.15%
Cholesterol:362.54mg
120.85%
Sodium:1180.46mg
51.32%
Alcohol:4.12g
100%
Alcohol %:0.84%
100%
Protein:32.45g
64.91%
Copper:3.02mg
151.16%
Selenium:83.85µg
119.78%
Vitamin K:88.84µg
84.61%
Vitamin A:3981.27IU
79.63%
Vitamin B2:0.81mg
47.58%
Phosphorus:436.39mg
43.64%
Vitamin B12:2.27µg
37.87%
Vitamin B3:6.59mg
32.97%
Vitamin C:17.51mg
21.22%
Vitamin B1:0.31mg
20.96%
Manganese:0.42mg
20.94%
Magnesium:82.84mg
20.71%
Zinc:2.99mg
19.93%
Potassium:684.6mg
19.56%
Iron:3.34mg
18.53%
Vitamin E:2.77mg
18.46%
Folate:72.79µg
18.2%
Calcium:132.06mg
13.21%
Vitamin B6:0.26mg
13.01%
Vitamin B5:1.15mg
11.46%
Fiber:2.21g
8.85%
Vitamin D:0.59µg
3.91%
Source:Epicurious