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Mediterranean Seafood Stew

von
S
Sophie

A delightful and hearty seafood stew inspired by Mediterranean flavors, perfect for a cozy dinner.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 40 min
Schwierigkeitsgrad
Mediterranean Seafood Stew

Zutaten

4 Portionen
|
  • 2 tbsp
    Olive oil extra virgin oder Grapeseed oil
  • 1 whole
    Yellow onion medium oder White onion
  • 3 clove
    Garlic clove fresh oder Garlic paste
  • 4 whole
    Tomato ripe oder Canned tomatoes
  • 2 whole
    Celery rib fresh oder Fennel
  • 1 tsp
    Salt oder Sea salt
  • 1/4 tsp
    Cayenne pepper oder Paprika
  • 1 leaf
    Bay leaf dried oder Thyme
  • 1/2 cup
    White wine dry oder Vegetable stock
  • 4 cup
    Water oder Fish stock
  • 12 whole
    Clam fresh oder Cockles
  • 12 whole
    Mussel fresh oder Razor clams
  • 8 whole
    Scallop large oder Bay scallops
  • 8 whole
    Shrimp peeled oder Prawns
  • 1 cup
    Squid cleaned oder Octopus

Anleitung

1

Heat the oil

Heat the olive oil in a large stockpot over medium heat.

Ensure the oil is hot but not smoking to avoid burning.

Benötigte Zutaten für diesen Schritt

olive oil
2

Sauté the aromatics

Add the chopped onion and minced garlic to the pot and sauté until softened.

Stir frequently to prevent the garlic from burning.

Benötigte Zutaten für diesen Schritt

yellow onion garlic clove
3

Add the vegetables and spices

Stir in the diced tomatoes, sliced celery, salt, cayenne pepper, and bay leaf. Cook for a few minutes.

Let the tomatoes release their juices for a richer flavor.

Benötigte Zutaten für diesen Schritt

tomato celery rib salt cayenne pepper bay leaf
4

Simmer the base

Pour in the white wine and water, then bring to a simmer. Cook uncovered for 20 minutes.

Simmering uncovered helps concentrate the flavors.

Benötigte Zutaten für diesen Schritt

white wine water
5

Cook the clams and mussels

Add the clams and mussels to the pot and cook until they open.

Discard any shellfish that do not open.

Benötigte Zutaten für diesen Schritt

clam mussel
6

Add the remaining seafood

Add the scallops, shrimp, and squid, cooking until just done.

Avoid overcooking the seafood to keep it tender.

Benötigte Zutaten für diesen Schritt

scallop shrimp squid
7

Serve the stew

Serve the stew in bowls with crusty bread on the side.

Garnish with fresh parsley for added color and flavor.

Nährwertangaben (100g)

Kalorien 75 kcal
Fett 3.5 g
  • Gesättigte Fettsäuren: 0.5 g
Kohlenhydrate 6 g
Ballaststoffe 1 g
Zucker 2 g
Eiweiß 6 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the Mediterranean Seafood Stew, a hearty and flavorful dish combining fresh seafood with a rich tomato-based broth. Perfect for a cozy dinner, this recipe is easy to prepare and brings the taste of the Mediterranean to your table.
💪

Warum dieses Rezept gut für dich ist

This Mediterranean Seafood Stew is packed with lean protein from the seafood and a variety of vegetables, making it a nutritious and balanced meal. It's perfect for those looking to enjoy a healthy and flavorful dish.
💡

Tipps & Tricks

For the best flavor, use the freshest seafood you can find. If you prefer a spicier stew, add a pinch of red pepper flakes. Serve with crusty bread to soak up the delicious broth.
🔄

Rezeptvarianten

You can customize this stew by adding your favorite seafood or even some white fish. For a different twist, try adding a splash of cream for a creamy version.
🗄️

Aufbewahrung

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove to preserve the seafood's texture.
📚

Rezeptgeschichte

Seafood stews have been a staple in Mediterranean cuisine for centuries, often made with the day's fresh catch. This recipe is inspired by traditional Greek and Italian seafood dishes.
🥗

Nährwertangaben

This dish is rich in protein and low in saturated fat, making it a heart-healthy choice. The vegetables add fiber and essential vitamins.
🍽️

Kombinationsvorschläge

Pair this stew with a crisp white wine like Sauvignon Blanc or a light red like Pinot Noir. A fresh green salad complements the dish perfectly.

Tags

seafood stew healthy easy

Rezeptkategorien

Küche

mediterranean other

Mahlzeitart

dinner lunch other

Gang

main course soup

Zubereitungsarten

sautéing boiling sous vide

Anlässe

weeknight dinner family gathering potluck dinner

Ernährungsformen

pescatarian low-sugar low-carb keto halal

Allergene

fish crustacean shellfish molluscs sulphites

Jahreszeiten

all-season

Schwierigkeitsgrad

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