Savor the Coast: Low-fat Mediterranean Seafood Stew
Dive into a delightful bowl of Savor the Coast: Low-fat Mediterranean Seafood Stew, a dish bursting with the vibrant flavors of the Mediterranean. This wholesome stew combines tender white fish, succulent shrimp, and plump scallops in a fragrant broth enriched with herbs and spices. With its rich combination of fresh tomatoes, garlic, and a hint of lemon, this dish not only satisfies your taste buds but is also light on the waistline. It's perfect for sharing with family and friends, as my loved ones often do. After trying it, I’d love to hear your feedback and see how much you enjoyed it!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
white fish fillet
1 lb (cut into 1-inch pieces)
vegetable broth
1/4 cup (for sautéing)
onion
1 medium (minced)
garlic
2 cloves (minced)
dried tomatoes
1/2 cup (minced)
lemon juice
1 tablespoon (freshly squeezed)
crushed red pepper flakes
1 teaspoon (to taste)
plum tomato
1/2 lb (diced)
clam juice
1 cup (for broth)
dry white wine
1 cup (for flavor)
large shrimp
8 (peeled and deveined)
large scallops
8 (fresh or thawed)
Instructions
1
Cut the white fish into 1-inch pieces and set aside.
2
In a large nonstick skillet, heat the vegetable broth over high heat.
3
Add the minced onion, garlic, and dried tomatoes to the skillet. Reduce heat to low and sauté for 5 minutes, stirring occasionally, until the onions are translucent.
4
Stir in the lemon juice, crushed red pepper flakes, and diced plum tomatoes, and sauté for an additional 2 minutes.
5
Increase the heat back to high and pour in the clam juice and white wine. Bring the mixture to a boil.
6
Once boiling, reduce the heat to low and let it simmer for 10 minutes, stirring occasionally.
7
Gently fold in the pieces of fish, shrimp, and scallops. Stir the mixture to ensure everything is well combined.
8
Cover the skillet and simmer for an additional 5 minutes or until the seafood is cooked through.
9
Serve hot with crusty bread and a side of fat-free butter for a complete Mediterranean experience.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Savor the Coast: Low-fat Mediterranean Seafood Stew?
It is a wholesome and vibrant Mediterranean seafood dish featuring white fish, shrimp, and scallops in a fragrant tomato-based broth.
Is this seafood stew recipe low in fat?
Yes, the recipe is specifically designed to be low-fat and healthy, utilizing vegetable broth for sautéing instead of oil.
What types of seafood are included in this stew?
The stew includes one pound of white fish fillet, eight large shrimp, and eight large scallops.
How should I prepare the white fish?
The white fish fillet should be cut into 1-inch pieces before being added to the stew.
What is used to sauté the onions and garlic?
Instead of oil, 1/4 cup of vegetable broth is used to sauté the aromatics over high heat.
How long should the onions and garlic be sautéed?
The minced onion, garlic, and dried tomatoes should be sautéed for 5 minutes until the onions are translucent.
When do I add the lemon juice?
The lemon juice is added after the initial 5-minute sauté, along with crushed red pepper flakes and diced plum tomatoes.
What kind of tomatoes are used in this recipe?
The recipe calls for a combination of 1/2 cup minced dried tomatoes and 1/2 lb of diced plum tomatoes.
Is this dish spicy?
It contains one teaspoon of crushed red pepper flakes, which adds a mild heat that can be adjusted to taste.
How much clam juice is required?
The recipe requires one cup of clam juice to help form the base of the broth.
Does this stew contain alcohol?
Yes, the recipe uses one cup of dry white wine to enrich the flavor of the broth.
How long should the broth simmer before adding the seafood?
The broth mixture should simmer for 10 minutes after reaching a boil before the seafood is folded in.
How long does the seafood take to cook?
Once the fish, shrimp, and scallops are added, the skillet should be covered and simmered for 5 minutes.
What are the serving suggestions for this stew?
It is best served hot with crusty bread and a side of fat-free butter for a complete Mediterranean meal.
How many shrimp are needed for the recipe?
The recipe specifies eight large shrimp, which should be peeled and deveined.
How many scallops should I use?
You should use eight large scallops, which can be fresh or thawed.
Can I use frozen scallops for this recipe?
Yes, the recipe notes that either fresh or thawed scallops can be used.
Is this recipe considered easy to make?
Yes, it is tagged as an easy recipe and a quick meal, suitable for various skill levels.
What type of skillet is recommended?
A large nonstick skillet is recommended for preparing the stew.
How much white fish is needed?
The recipe calls for one pound of white fish fillet.
Is this stew suitable for families?
Yes, it is described as family-friendly and perfect for sharing with loved ones.
What is the total number of ingredients?
There are 12 main ingredients used in this recipe.
How much garlic is used?
The recipe calls for two cloves of minced garlic.
What is the first step in making this stew?
The first step is to cut the white fish into 1-inch pieces and set them aside.
How should the plum tomatoes be prepared?
The plum tomatoes should be diced before being added to the skillet.
How should the dried tomatoes be prepared?
The dried tomatoes should be minced before being sautéed with the onions.
Should the shrimp be peeled?
Yes, the shrimp should be peeled and deveined before cooking.
What is the purpose of the vegetable broth in this recipe?
The vegetable broth is used as a low-fat alternative to oil for sautéing the minced vegetables.
Is this a Mediterranean-style dish?
Yes, it is a Mediterranean seafood stew featuring regional ingredients like garlic, lemon, and white wine.
Should the stew be served hot or cold?
The stew should be served hot for the best flavor and experience.