Seafood Stew
This hearty seafood stew combines tender fish, succulent shrimp, and plump mussels in a rich tomato-wine broth infused with garlic, herbs, and a hint of saffron. Perfect for special occasions or cozy weeknight dinners, this Mediterranean-inspired dish comes together in under an hour and tastes like it's straight from a coastal bistro.
Equipment
- Large Dutch oven or heavy-bottomed pot 6-8 quart capacity
- Chef's knife For chopping vegetables and cutting fish
- Cutting board
- Wooden spoon For stirring
- Ladle For serving
Ingredients
- 3 tablespoons olive oil 45ml
- 1 large yellow onion about 1½ cups or 225g, diced
- 1 medium fennel bulb about 1 cup or 150g, thinly sliced
- 4 cloves garlic minced
- 1 teaspoon red pepper flakes adjust to taste
- 1 cup dry white wine 240ml, such as Pinot Grigio or Sauvignon Blanc
- 1 can crushed tomatoes 28 oz or 794g
- 3 cups fish stock or seafood broth 720ml, or substitute with vegetable broth
- 1 teaspoon dried thyme or 1 tablespoon fresh
- 1 pinch saffron threads optional but recommended
- 1 teaspoon salt plus more to taste
- ½ teaspoon black pepper freshly ground
For the Seafood
- 1 pound firm white fish 450g, such as halibut, cod, or sea bass, cut into 2-inch chunks
- 1 pound large shrimp 450g, peeled and deveined, tails on or off
- 1 pound mussels 450g, scrubbed and debearded
- ½ pound calamari 225g, cleaned and cut into rings, optional
For Serving
- ¼ cup fresh parsley 15g, chopped
- 1 loaf crusty bread for serving
- 1 whole lemon cut into wedges
Instructions
- Heat olive oil in a large Dutch oven over medium heat. Add onion and fennel, sautéing for 8-10 minutes until softened and beginning to caramelize.
- Add garlic and red pepper flakes, cooking for 1 minute until fragrant. Pour in white wine and simmer for 3-4 minutes to reduce by half.
- Add crushed tomatoes, fish stock, bay leaves, thyme, saffron, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15 minutes to allow flavors to meld.
- Add fish chunks to the stew and cook for 3-4 minutes until they begin to turn opaque. Gently stir to avoid breaking up the fish.
- Add shrimp and calamari (if using), cooking for 2-3 minutes. Add mussels, cover pot, and cook for 4-5 minutes until mussels open and shrimp are pink.
- Discard any mussels that haven't opened and remove bay leaves. Taste and adjust seasoning with additional salt and pepper as needed.
- Ladle stew into bowls, garnish with fresh parsley, and serve with lemon wedges and crusty bread for dipping.
Notes
- Use the freshest seafood available for best results. Ask your fishmonger for recommendations on what's fresh that day.
- Don't overcook the seafood—fish should be just opaque, shrimp pink and curled, and mussels opened. Overcooked seafood becomes rubbery.
- Substitute wine with additional fish stock or clam juice plus 1 tablespoon lemon juice if you prefer to avoid alcohol.
- Saffron adds authentic Mediterranean flavor and a golden hue, but the stew is still delicious without it.
- Feel free to use other seafood like clams, scallops, or chunks of lobster tail based on availability and preference.
- This stew tastes even better the next day as flavors develop, though the seafood is best freshly cooked. Store broth separately and add fresh seafood when reheating.
- Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking seafood.
- For a spicier version, increase red pepper flakes or add a diced jalapeño with the aromatics.
- Make it dairy-free by serving without butter—it's naturally dairy-free as written.
- To make ahead, prepare the broth base up through step 3, refrigerate, and add fresh seafood when ready to serve.
Nutrition
Serving: 1BowlCalories: 385kcalCarbohydrates: 18gProtein: 48gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 5.5gCholesterol: 215mgSodium: 890mgPotassium: 985mgFiber: 3gSugar: 7gVitamin A: 18IUVitamin C: 35mgCalcium: 12mgIron: 25mg
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