Name: Shrimp & Fish Stew
Total time: 30 min
Ingredients: 8 ounces skinless cod or sea bass fillets; 6 ounces raw shrimp (31-40 per pound), peeled and deveined; 0.33333334326744 cup chopped onion; 2 stalks celery, sliced; 0.5 teaspoon minced garlic; 2 teaspoons extra-virgin olive oil; 1 cup reduced-sodium chicken broth; 0.25 cup dry white wine or reduced-sodium chicken broth; 1 (14.5 ounce) can no-salt-added diced tomatoes, drained; 1 (8 ounce) can no-salt-added tomato sauce; 1 teaspoon dried oregano, crushed; 0.25 teaspoon salt; 0.125 teaspoon ground black pepper; 1 tablespoon snipped fresh parsley

a recipe photo of the Shrimp & Fish Stew served in a bowl — Photo: Christine Ma

Active Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg-Free Gluten-Free High-Protein Low Carbohydrate Low Fat Low-Calorie Nut-Free Soy-Free

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How to Make Shrimp & Fish Stew

This tomato-based fish stew inspired by Italian-American cioppino is easy to pull together. Once you get the hang of making it, you can come up with your own version of fish stew to suit your taste. Here's how you make an easy fish stew:

The Seafood

We call for a combination of cod and shrimp in this recipe. Cod is a white fish with a mild flavor that won't overpower the other flavors of the dish. Seabass is similar and a good alternative. If you want to experiment with a meatier fish, mahi-mahi or halibut will work well too. Whatever fish you choose, be sure to remove the skin (or have it removed at the fish counter) and cut the pieces into similar sizes so they cook evenly. To add texture, we also use shrimp. To save time, we recommend buying shrimp that have already been peeled and deveined. We cut the shrimp in half lengthwise so they cook quickly and are easier to eat with a spoon. Other seafood to consider adding to fish stew are scallops (large ones halved), calamari, mussels and clams.

The Vegetables

Fish stew should really highlight seafood, but a few vegetables with a mild flavor profile can round out the flavors of the broth and add texture to the soup as a whole. Chopped onion is always a good bet followed up with celery to complement the flavors. If you want to experiment, other vegetables that work well in fish stew are leeks, fennel, potatoes and sweet peppers.

The Broth

We call for reduced-sodium chicken broth as the base of our soup. Chicken broth has a mild yet savory flavor that works surprisingly well in fish stew. Seafood stock as well as clam juice are good alternatives flavor-wise, but keep in mind they tend to be much higher in sodium. A splash of white wine adds depth and a little tanginess. Opt for a dry white wine like pinot grigio to prevent the soup from becoming too sweet, or skip the wine altogether and add extra broth in its place. Diced tomatoes give the broth a bright flavor while tomato sauce adds body. We suggest using no-salt-added canned tomato products to keep sodium in check (You can always add salt later.) Tomatoes are an essential part of cioppino, but not all fish stews have them. You can skip the tomatoes completely and enjoy a clear brothy stew or add a splash of heavy cream to give the stew a creamy finish.

Additional reporting by Hilary Meyer

Ingredients

8 ounces skinless cod or sea bass fillets
6 ounces raw shrimp (31-40 per pound), peeled and deveined
⅓ cup chopped onion
2 stalks celery, sliced
½ teaspoon minced garlic
2 teaspoons extra-virgin olive oil
1 cup reduced-sodium chicken broth
¼ cup dry white wine or reduced-sodium chicken broth
1 (14.5 ounce) can no-salt-added diced tomatoes, drained
1 (8 ounce) can no-salt-added tomato sauce
1 teaspoon dried oregano, crushed
¼ teaspoon salt
⅛ teaspoon ground black pepper
1 tablespoon snipped fresh parsley

Directions

Cut fish into 1-1/2-inch pieces. Cut shrimp in half lengthwise. Refrigerate until ready to use.
Heat oil in a large saucepan over medium heat. Add onion, celery, and garlic and cook, stirring occasionally, until tender, about 5 minutes. Carefully stir in 1 cup broth and wine. Bring to a boil. Reduce heat to a simmer and cook for 5 minutes. Stir in drained tomatoes, tomato sauce, oregano, salt and pepper. Return to a boil then reduce heat to a simmer, cover and cook for 5 minutes.
Gently stir in fish and shrimp. Return to a boil then immediately reduce heat to low. Cover and simmer until the fish flakes easily with a fork and shrimp are opaque, 3 to 5 minutes. Sprinkle with parsley before serving.

Equipment

Large saucepan

Nutrition Facts (per serving)

165	Calories
4g	Fat
12g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 serving
Calories 165
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fiber 2g	7%
Protein 19g	38%
Total Fat 4g	5%
Saturated Fat 1g	5%
Cholesterol 87mg	29%
Sodium 459mg	20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.