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seafood stew recipe With Saffron Tomato Broth
- Total Time: 55 minutes
- Yield: 4–6 servings 1x
- Diet: High-Protein
Description
This high-protein seafood stew features flaky white fish, tender shrimp, and briny mussels in an aromatic saffron tomato broth. It is a flavorful and surprisingly simple dish, perfect for quick, healthy weeknight dinners or special occasions.
Ingredients
- 1 lb firm white fish (such as cod or halibut fillets)
- 1 lb shrimp, peeled and deveined
- 1 lb mussels or clams, scrubbed clean
- 28 oz canned diced tomatoes, undrained
- 4 cups fish broth
- generous pinch saffron threads
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 medium onion, chopped
- 1 bell pepper, chopped
- 0.25 cup fresh parsley, chopped
- 0.5 cup dry white wine (optional)
- pinch red pepper flakes
Instructions
- Prep Ingredients: Finely chop the onion, garlic, and bell pepper. Thoroughly clean and pat dry all seafood. Measure out spices and liquids to streamline cooking.
- Build Aromatics: In a 5-quart Dutch oven or large pot, heat the olive oil over medium heat. Sauté the chopped onion and bell pepper until softened and translucent (about 5 minutes). Stir in the minced garlic and cook until wonderfully fragrant (about 1 minute).
- Simmer Saffron Tomato Broth: Stir in the diced tomatoes, fish broth, saffron threads, and dry white wine (if using). Bring the mixture to a gentle simmer, then reduce heat to low and let it meld, allowing the flavors to deepen and the saffron to infuse its golden hue (15-20 minutes).
- Add Seafood: Gently nestle the firm white fish into the simmering broth. Cook for 3-4 minutes until it just begins to flake. Then, add the shrimp and mussels or clams. Cover the pot and cook until the shrimp turn pink and opaque and all shellfish have opened (about 5-8 minutes). Discard any unopened shells.
- Finish and Serve: Stir in the fresh chopped parsley. Ladle this hearty seafood stew into warm bowls, ensuring each serving gets a good mix of tender seafood and rich, flavorful broth.
Notes
To enhance saffron’s aroma, lightly toast threads in a dry pan for 30 seconds before adding. If the stew seems too thick, add 0.25 cup extra fish broth or water. For faster meal prep, use pre-chopped mirepoix mix or frozen, pre-cleaned shrimp. Opt for fresh, wild-caught seafood for best flavor.
- Prep Time: 15 minutes
- Cook Time: 34 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups (approx 350 g)
- Calories: 380 calories
- Sugar: 8 g
- Sodium: 650 mg
- Fat: 12 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 4 g
- Protein: 35 g
- Cholesterol: 75 mg