Seafood Stew Recipe – Easy, Flavorful One-Pot Meal Packed with Fresh Seafood

Introduction

The ocean’s bounty offers a world of flavor and nourishment. Imagine tasting tender mussels, succulent shrimp, sweet scallops and flaky fish in a rich broth infused with garlic, tomatoes, fresh herbs and wine. A seafood stew brings together land and sea in a feast that feels both rustic and elegant. When you sit down to a bowl of this warm, comforting creation, every spoonful tells a story of salt kissed air and coastal kitchens.

Many home cooks shy away from seafood stew because they fear seafood may be tricky to handle or expensive to prepare. In truth, it is a forgiving dish. With simple ingredients, thoughtful timing, and a gentle hand, anyone can create a meal worthy of gathering friends or spoiling loved ones. In the following pages you will find a clear guide to ingredients, cooking steps, customization ideas, nutrition details, serving suggestions, and more. By the end you will feel confident turning fresh catch or frozen seafood into a memorable stew that draws praise and satisfies deeply.

Ingredients Needed

Below is a table of what you need, along with an approximate calorie count per ingredient. These values are estimates and can vary based on brand, size and cooking method.

Ingredient	Amount	Approximate Calories
Olive oil	2 tablespoons	240
Onion, chopped	1 medium	44
Garlic cloves, minced	4 cloves	18
Bell pepper, diced	1 medium	24
Carrot, sliced	1 medium	25
Celery stalks, sliced	2 stalks	20
Tomatoes, diced (canned or fresh)	2 cups	64
Tomato paste	2 tablespoons	30
White wine	1 cup	120
Fish or vegetable broth	4 cups	40 (for low sodium broth)
Bay leaf	1 leaf	1
Fresh thyme sprigs	2	2
Red pepper flakes	½ teaspoon	3
Salt	to taste	—
Black pepper	to taste	—
Mussels (cleaned)	1 pound	150
Shrimp (peeled, deveined)	1 pound	120
Scallops	8 oz	80
Firm white fish (such as cod), cut into chunks	1 pound	200
Fresh parsley, chopped	2 tablespoons	2
Lemon juice	2 tablespoons	8

Total approximate calories for full pot (serves 4 to 6) ≈ 1,200 to 1,400 calories (300‑350 calories per serving, depending on portion size and seafood mix).

Step by Step Cooking Instructions

Step 1 Prepare seafood and mise en place

Rinse mussels and discard any broken shells or those that do not close. Peel and devein shrimp, pat dry. Pat dry fish chunks and scallops. Chop onion, mince garlic, dice bell pepper, slice carrot and celery. Open diced tomatoes or have fresh ones ready. Have wine, broth, herbs and seasonings at hand.Fans of this recipe will definitely enjoy Seafood Soup Recipes_ too.

Step 2 Sauté aromatics

Heat olive oil in a heavy pot over medium heat. Add onion, carrot, celery and bell pepper. Cook gently, stirring occasionally, until vegetables soften and onion becomes translucent, about 5 to 7 minutes. Add garlic and cook for another minute until fragrant.

Step 3 Build flavor base

Stir in tomato paste and cook for a minute to bring out sweetness. Add diced tomatoes and pour in white wine. Scrape bottom of pot to release any browned bits. Let wine reduce by about half, about 5 minutes.

Step 4 Add broth and herbs

Pour in fish or vegetable broth. Add bay leaf, thyme sprigs, red pepper flakes, salt and black pepper. Bring liquid to a simmer. Let simmer gently for 10 minutes to allow flavors to meld.

Step 5 Add firm fish and scallops

Gently slide in chunks of firm white fish and scallops. Let stew return to gentle simmer. Cook about 5 minutes, careful not to overcook. Fish should be opaque and flaky, scallops firm but tender.

Step 6 Add shrimp and mussels

Add shrimp and mussels to pot. Cover and cook until mussels open and shrimp turn pink, about 5 more minutes. Discard any mussels that remain closed.

Step 7 Final touches

Stir in chopped parsley and squeeze lemon juice over stew. Taste and adjust seasoning with salt and pepper. Remove bay leaf and thyme sprigs before serving.

Step 8 Serve

Ladle stew into wide bowls. Spoon over crusty bread or accompany with simple salad or steamed rice (see serving suggestions below).

Tips for Customizing the Recipe

• Use seasonal seafood you find fresh or on sale, such as clams, squid or lobster, adjusting cooking times.
• For a creamier version, stir in a splash of heavy cream or unsweetened coconut milk at the end.
• Use shellfish stock instead of basic broth to deepen flavor.
• Skip wine and substitute with extra broth plus a splash of white wine vinegar or lemon juice.
• Add vegetables like zucchini, fennel or baby spinach for extra color and fiber.
• Spice it up by increasing red pepper flakes or adding smoked paprika.
• Use saffron threads soaked in warm broth for a luxurious twist.
• For a lower sodium option, choose low sodium broth and limit salt, allowing flavor from seafood and herbs to shine.
• Make a broth ahead, refrigerate overnight and skim fat so the stew is clearer when cooking.
• Stir gently and avoid overcooking delicate seafood. Add shrimp and mussels last to prevent rubbery texture.

Nutritional Information

Here is a rough breakdown per serving (assuming 6 servings). These are estimates and will vary with exact seafood mix, quantities and whether you add cream, oil absorption, etc.

Seafood generally provides lean protein and beneficial omega 3 fatty acids. Using minimal added fat and fresh produce keeps the stew balanced and nutrient rich.

Serving Suggestions

Serve seafood stew piping hot in deep bowls so you capture both broth and solids. Offer crusty artisan bread or baguette slices for dipping. A side of steamed rice, quinoa or crusty polenta makes a hearty base to soak up the broth. A crisp green salad dressed lightly with vinaigrette complements the rich flavors. Garnish bowls with extra parsley or basil, lemon wedges or a drizzle of good olive oil. A glass of dry white wine or sparkling water pairs beautifully. For a more rustic touch, serve in individual cast iron pots or small cocottes.

Frequently Asked Questions

What seafood works best in a stew?
Choose a mix of textures. Firm fish like cod, halibut or snapper hold shape well. Shellfish such as mussels, clams, shrimp or scallops add contrast and flavor. Use what is fresh or affordable in your area.

Can I make it ahead of time?
You can prepare the base broth and vegetables a day ahead and refrigerate. Add delicate seafood only just before serving. Fully cooking and reheating seafood tends to overcook it.

Is frozen seafood acceptable?
Yes. Use high quality frozen seafood, thaw in refrigerator, pat dry and proceed. Frozen shellfish or fish often work well when fresh is not available.

How do I prevent a cloudy broth?
Use fresh ingredients, avoid vigorous boiling, skim foam or impurities early in simmering. Use filtered broth if possible.

Can I make it spicy?
Definitely. Add more red pepper flakes, sliced fresh chilies or a touch of hot sauce. Adjust gradually and taste as you go.

What sides are traditional?
Bread is classic. Rice, potatoes, polenta, or a simple salad also complement. In some traditions, garlic toast or crostini are served.

Conclusion

Seafood stew brings comfort and sophistication in one pot. With simple ingredients and careful timing, you can create a dish that feels like a treasured coastal secret. The warmth of broth, the sweetness of shellfish, the tender flake of fish: all marry beautifully. Invite friends or family to enjoy it fresh, paired with bread or rice, and watch as they savor each bite. Master the basic version, explore tweaks and substitutions, and make the stew your own signature dish.