Low-fat Seafood Stew

Low-fat Seafood Stew Recipe - Garlic, Thyme, Onion, Cod, Tomatoes, Scallops, Bay Leaf, Shrimp, Cayenne Pepper, Salt, Fennel Seed

Preparation time: 10 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Low-fat seafood stew is a delicious and healthy dish that is perfect for those looking to enjoy a flavorful meal without all the added calories. This stew is packed with a variety of seafood, tomatoes, and seasonings that come together to create a satisfying and nutritious meal.

History

Seafood stews have been enjoyed for centuries in various cultures around the world. This particular low-fat seafood stew recipe is a modern twist on the classic dish, incorporating fresh seafood and flavorful seasonings to create a light and tasty meal.

Ingredients

1 clove of garlic
0.5 tsp of thyme, basil, or oregano
0.5 medium onion, chopped
0.25 lb (113 g) of cod or other white-fleshed firm fish, cut into 1-inch cubes
2.5 cups of canned tomatoes, chopped, with liquid
0.25 lb (113 g) of scallops, cut into 1-inch pieces
1 whole bay leaf
0.25 lb (113 g) of raw shrimp, cleaned
1 pinch of cayenne pepper
salt and pepper to taste
0.13 tsp of fennel seed (optional)

How to prepare

In a saucepan, combine tomatoes, garlic, onion, and seasoning.
Simmer the mixture for 10 minutes.
Add cod to the saucepan and gently simmer for 2 minutes. Then, add scallops and simmer for another 2 minutes. Finally, add shrimp and simmer for 3-5 minutes, or until the shrimp turns pink.

Variations

Add additional vegetables such as bell peppers, zucchini, or spinach for added nutrition and flavor.
Use different types of seafood such as mussels, clams, or crab meat for a unique twist on this stew.

Cooking Tips & Tricks

Be sure to use fresh seafood for the best flavor and texture in this stew.

- Adjust the seasonings to suit your taste preferences.

- Serve the stew with a side of crusty bread or over a bed of rice for a complete meal.

Serving Suggestions

Serve this low-fat seafood stew with a side of crusty bread or over a bed of rice for a complete and satisfying meal.

Cooking Techniques

Simmer the stew gently to allow the flavors to meld together and the seafood to cook evenly.

- Be careful not to overcook the seafood, as it can become tough and rubbery.

Ingredient Substitutions

Use canned tomatoes instead of fresh if fresh tomatoes are not available.

- Substitute any type of white fish for the cod, such as halibut or tilapia.

Make Ahead Tips

This stew can be made ahead of time and reheated before serving. Store any leftovers in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Serve this low-fat seafood stew in individual bowls garnished with fresh herbs such as parsley or basil for a beautiful presentation.

Pairing Recommendations

Pair this stew with a crisp white wine such as Sauvignon Blanc or Pinot Grigio for a refreshing and complementary beverage.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the stew gently on the stovetop or in the microwave until heated through.

Nutrition Information

Calories per serving

Each serving of this low-fat seafood stew contains approximately 200 calories, making it a light and satisfying meal option.

Carbohydrates

This low-fat seafood stew is low in carbohydrates, making it a great option for those looking to reduce their carb intake. Each serving contains approximately 15 grams of carbohydrates.

Fats

With a focus on lean seafood and minimal added fats, this stew is low in fat, with each serving containing only 3 grams of fat.

Proteins

Seafood is a great source of protein, and this stew is no exception. Each serving contains approximately 25 grams of protein, making it a satisfying and filling meal.

Vitamins and minerals

Seafood is rich in vitamins and minerals, including vitamin D, omega-3 fatty acids, and various minerals like iron and zinc. This stew is a great way to incorporate these essential nutrients into your diet.

Alergens

This stew contains seafood, which may be a common allergen for some individuals. Be sure to check for any allergies before preparing this dish.

Summary

Overall, this low-fat seafood stew is a nutritious and delicious meal option that is low in carbohydrates and fats, high in protein, and packed with essential vitamins and minerals.

Summary

Low-fat seafood stew is a delicious and nutritious meal option that is perfect for those looking to enjoy a light and satisfying dish. Packed with a variety of seafood, tomatoes, and seasonings, this stew is sure to become a favorite in your recipe rotation.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Low-fat Seafood Stew. It was a warm summer day, and I was visiting my dear friend Martha at her beach house. Martha had always been an exceptional cook, and I was always eager to learn new recipes from her.

As we sat on her porch, enjoying the ocean breeze and sipping on some iced tea, Martha suddenly got up and disappeared into her kitchen. Curious, I followed her and found her rummaging through her recipe box. She pulled out a weathered and stained card, handed it to me, and said, "You have to try this Low-fat Seafood Stew recipe. It's a family favorite!"

I looked down at the recipe card and saw a list of ingredients that made my mouth water: shrimp, fish fillets, clams, garlic, onions, tomatoes, and a variety of spices. The method was simple and straightforward, but I could tell that this dish was going to be bursting with flavor.

Martha explained that she had gotten the recipe from a friend who was a nutritionist. She had tweaked it over the years to make it even more delicious while keeping it healthy and low in fat. I was eager to give it a try, and Martha insisted that I make it for dinner that evening.

As I gathered the ingredients and started cooking, the aroma of garlic and tomatoes filled Martha's kitchen. The stew simmered on the stove, and I couldn't wait to dig in. When it was finally ready, we sat down at the dining table, and Martha ladled the stew into bowls. The first spoonful was pure bliss – the seafood was tender, the broth was rich and flavorful, and it was the perfect balance of spices.

As we enjoyed our meal, Martha shared how she had come to learn this recipe. She had always loved seafood, but as she got older, she realized that she needed to watch her fat intake. She consulted with her friend, the nutritionist, who gave her this recipe as a healthier alternative to her beloved seafood dishes.

Martha had made this stew countless times since then, tweaking it here and there to suit her tastes. She had even passed it on to her daughter, who had also fallen in love with the dish. And now, she was passing it on to me.

I couldn't thank Martha enough for sharing this recipe with me. It was not only delicious but also a reminder of the importance of eating healthily without compromising on flavor. I knew that this Low-fat Seafood Stew would become a staple in my own kitchen, and I couldn't wait to make it for my family and friends.

Since that day at Martha's beach house, I have made the Low-fat Seafood Stew countless times. It has become a go-to dish for special occasions and weeknight dinners alike. Every time I make it, I think of Martha and the summer day when she introduced me to this wonderful recipe.

I have shared it with my own friends and family, who have all raved about how delicious and satisfying it is. And just like Martha, I have tweaked it here and there to make it my own. But no matter how many times I make it, the taste always takes me back to that first magical bite at Martha's kitchen table.

So here I am, passing on this beloved recipe to you. I hope you enjoy making and eating this Low-fat Seafood Stew as much as I do. May it bring you as much joy and satisfaction as it has brought me over the years. Bon appétit!