The ultimate guilt free comfort food, kinda seems like a total contradiction in terms right? Well, today that`s exactly what I`m bringing you. This simple man`s plan to healthier eating is Mediterranean Seafood Stew. A beautiful rich tomato based broth with yellow tail, shrimp, calamari & clams. This is just what I happened to have but feel free to mix & match your seafood. This recipe is super versatile in that sense. Any firm fish will work beautifully and you can`t go wrong with the addition or substitution of any other delights from the sea. Mussels, crab, scallops, lobster or whatever you choose you can`t lose. What`s better, this dish is super healthy, super easy & quick to prepare & absolutely delicious making it a great choice for those busy weeknights. Pair with some crusty bread & a side salad for a perfect meal.
Here`s what you`ll need for you Mediterranean Seafood Stew:
Whole Peeled Tomatoes- 1 16oz can undrained
White Wine-1 cup
Shrimp Stock, Fish Stock, Clam Juice or water-1 cup
Yellow Tail or fish of your choice-10oz cut in bite size pieces
Shrimp- 10oz peeled & deveined
Calamari Steak-8oz in bite size pieces
Clams- 16oz in the shell
Onion-1 medium cut in half & thinly sliced
Potatoes-1 1/2 cups (optional)
Garlic-2-4 cloves minced
Crushed Red Pepper- 2 teaspoons
Lemon Zest- 2 teaspoons
Lemon- 1/2 juiced
Fresh Basil- small bunch chopped
Parsley- small bunch chopped
S & P to tasteA quick pic of what I used but feel free to mix & match, you can`t go wrong.
The supporting cast. The potatoes are purely optional here but as I was feeding the guys tonight I wanted some more substance.I used new potatoes which I quartered into bite size pieces.Add to some salted water & boil for about 10 minutes. Drain & set aside. While the potatoes are cooking peel & slice the onion, mince the garlic & zest the lemon.Cut the fish & calamari into bite size pieces.Heat a large pot with a splash of olive oil over medium heat & add the onions & crushed red pepper. Stir & cook 5-7 minutes until the onion is soft. Add the garlic & cook a minute more.Increase the temperature to medium high & add the tomatoes, reserved potatoes if using and the white wine. Bring to a simmer & cook 8-10 minutes breaking the tomatoes up with a spoon & the wine has evaporated. Add in the stock, clam juice or water & return to a simmer.Starting with the fish add to the pot nestling the pieces down into the pot. Simmer 2-3 minutes.Into the pool goes the remaining seafood. Simmer another 3-5 minutes until the shrimp are cooked & the clams have opened. Discard any that didn`t. Just about finished. Turn off the heat & add the parsley, basil, lemon zest & lemon juice. Give a stir & you`re ready to serve. Ladle into bowls.
Toast up a little good crusty bread to sop up that delicious broth & enjoy your Mediterranean Seafood Stew!!