Mediterranean Ocean Delight Stew
Indulge in the flavors of the Mediterranean with this hearty Ocean Delight Stew. Bursting with fresh seafood, including tender sea bass and succulent shrimp, this low-carb dish is enriched with aromatic vegetables, zesty tomatoes, and a splash of white wine. Perfect for a cozy dinner, this stew is not only nutritious but also incredibly satisfying. Follow this easy recipe to create a warm, inviting meal that will transport your taste buds to Italy.
4
Servings
113
Calories
14
Ingredients
Ingredients
Sea Bass
8 ounces (Thawed, rinsed, and cut into 1½-inch pieces)
Medium Shrimp
6 ounces (Thawed, rinsed, and cut in half lengthwise)
Onion
1/3 cup (Chopped)
Celery
2 stalks (Sliced)
Garlic
1/2 teaspoon (Minced)
Olive Oil
2 teaspoons (For sautéing)
Reduced-Sodium Chicken Broth
1 cup (Low sodium for health benefits)
Dry White Wine
1/4 cup (For deglazing)
Diced Tomatoes
1 (14 1/2 ounce) can (No additional preparation needed)
Tomato Sauce
1 (8 ounce) can (No additional preparation needed)
Dried Oregano
1 teaspoon (For seasoning)
Salt
1/4 teaspoon (For flavor)
Black Pepper
1/8 teaspoon (For seasoning)
Parsley
1 tablespoon (Snipped, for garnish)
Instructions
1
1. If using frozen fish and shrimp, be sure to thaw them thoroughly. Rinse both under cold water and gently pat dry with paper towels. For the fish, cut it into 1½-inch pieces, and slice the shrimp in half lengthwise. Cover and place in the refrigerator until you’re ready to use them.
2
2. In a large saucepan, heat 2 teaspoons of olive oil over medium heat. Add the chopped onion, sliced celery, and minced garlic. Sauté for about 4-5 minutes or until the vegetables are tender and fragrant.
3
3. Carefully pour in 1 cup of chicken broth and 1/4 cup of dry white wine, stirring to combine. Bring the mixture to a gentle boil, then reduce the heat and let it simmer uncovered for 5 minutes.
4
4. Stir in the canned diced tomatoes, tomato sauce, dried oregano, salt, and black pepper. Allow the mixture to return to a boil, then reduce the heat again and cover. Simmer for an additional 5 minutes to let the flavors meld.
5
5. Now gently fold in the prepared sea bass and shrimp. Bring the mixture back to a gentle boil. Once boiling, reduce the heat to low, cover, and simmer for another 3 to 5 minutes, or until the fish flakes easily with a fork and the shrimp appear opaque.
6
6. Once cooked, sprinkle the stew with snipped parsley for a touch of freshness before serving.
Nutrition Information
3g
Fat
5g
Carbs
15g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Ocean Delight Stew?
It is a hearty, low-carb seafood stew featuring sea bass, shrimp, and aromatic vegetables in a zesty tomato and white wine broth.
How many calories are in one serving of this stew?
Each serving contains approximately 113 calories.
Is the Mediterranean Ocean Delight Stew low in carbohydrates?
Yes, it is considered a low-carb dish with only 5g of carbohydrates per serving.
What type of fish is recommended for this recipe?
The recipe calls for 8 ounces of Sea Bass, thawed, rinsed, and cut into 1.5-inch pieces.
How should the shrimp be prepared?
Use 6 ounces of medium shrimp, thawed and rinsed, then cut them in half lengthwise.
How many servings does this recipe provide?
This recipe makes 4 servings.
What vegetables are needed for the base of the stew?
You will need 1/3 cup of chopped onion, 2 stalks of sliced celery, and 1/2 teaspoon of minced garlic.
What is the protein content per serving?
There are 15 grams of protein per serving.
What type of broth should be used?
The recipe suggests 1 cup of reduced-sodium chicken broth for health benefits.
Is alcohol used in this recipe?
Yes, 1/4 cup of dry white wine is used to deglaze and add flavor to the stew.
What tomato products are required?
You will need one 14.5-ounce can of diced tomatoes and one 8-ounce can of tomato sauce.
How much fat is in this seafood stew?
This is a low-fat meal containing 3g of fat per serving.
What herbs are used for seasoning?
The stew is seasoned with 1 teaspoon of dried oregano and garnished with 1 tablespoon of snipped parsley.
How long should I sauté the vegetables?
Sauté the onion, celery, and garlic in olive oil for about 4-5 minutes until tender and fragrant.
What is the cooking time for the seafood?
Once the seafood is added, simmer it for 3 to 5 minutes until the fish flakes and the shrimp is opaque.
Do I need to simmer the broth and wine?
Yes, after adding the chicken broth and wine, let it simmer uncovered for 5 minutes before adding tomatoes.
Should the stew be covered while simmering the tomatoes?
Yes, after adding the tomatoes and spices, cover the pot and simmer for 5 minutes.
How do I know when the sea bass is done?
The fish is fully cooked when it flakes easily with a fork.
What is the primary oil used in this recipe?
The recipe uses 2 teaspoons of olive oil.
Can I use frozen seafood?
Yes, but ensure the fish and shrimp are thoroughly thawed and patted dry before cooking.
What are the common tags for this recipe?
Common tags include Italian, seafood, low carb, healthy recipe, and Mediterranean.
Is this dish considered comfort food?
Yes, it is categorized as a hearty and inviting comfort food ideal for a cozy dinner.
How much salt and pepper should be added?
The recipe calls for 1/4 teaspoon of salt and 1/8 teaspoon of black pepper.
How do I prep the parsley?
The parsley should be snipped and used as a fresh garnish just before serving.
What heat level is used to cook the seafood?
The seafood should be simmered on low heat to ensure it stays tender.
Is there any fiber in this stew?
The specific fiber count is not provided, though it contains celery, onion, and tomatoes which naturally contain fiber.
Is this a quick meal to prepare?
Yes, it is tagged as a 'quick dinner' because the cooking steps for the base and seafood are relatively short.
Does this recipe contain sugar?
The nutritional data does not list any added sugar.
How should I dry the fish before cooking?
Rinse the fish under cold water and gently pat dry with paper towels.
What is the final step before serving?
The final step is to sprinkle the stew with snipped parsley for a touch of freshness.