Fresh, vibrant, and packed with protein and vegetables—this one-pot seafood stew is a simple and nutrient-rich comfort dish.
Serves: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
- ½ lb wild shrimp, peeled and deveined
- ½ lb sea scallops
- ½ lb cod fillet (or any firm white fish)
- 1 small white onion, chopped
- 2–3 cloves garlic, minced
- 2 stalks green onion, sliced
- 1 cup chopped stir-fry vegetable blend (cabbage, broccoli, kale, snap peas, carrots)
- 1 can (28 oz) whole peeled tomatoes, crushed by hand
- 2 tbsp chopped fresh cilantro
- 1 tbsp olive oil
- Salt and pepper to taste
- Optional: crushed red pepper, smoked paprika, thyme, or parsley
Instructions:
- Sauté aromatics: In a large Dutch oven or heavy pot, heat olive oil over medium heat. Add white onion and green onion and cook until softened (about 3–4 minutes). Add garlic and stir for 1 minute.
- Build the broth: Pour in the tomatoes with their juices and crush them gently. Season with salt, pepper, and optional spices. Let simmer for 10–15 minutes.
- Add vegetables and herbs: Stir in the chopped stir-fry vegetables and cilantro. Simmer another 5 minutes to begin softening the vegetables.
- Add seafood: Layer in scallops, shrimp, and cod. Gently stir to incorporate, cover, and simmer until the seafood is cooked through (about 7–10 minutes).
- Finish and serve: Taste and adjust seasoning. Serve hot in bowls with crusty bread or on its own.
Estimated Nutritional Information (Per Serving):
- Calories: ~280–320
- Protein: ~30–35g
- Fat: ~8–10g
- Carbohydrates: ~15–18g
- Fiber: ~4g
- Sodium: Varies based on added salt and canned tomatoes
