Italian Seafood Stew

Ingredients

• 500g (1.1 lb) mixed fish fillets (such as cod, halibut, or snapper), cut into chunks 500g (1.1 lb) mixed fish fillets (such as cod, halibut, or snapper), cut into chunks
• 500g (1.1 lb) mixed shellfish (such as shrimp, mussels, and clams) 500g (1.1 lb) mixed shellfish (such as shrimp, mussels, and clams)
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 onion, finely chopped 1 onion, finely chopped
• 4 garlic cloves, minced 4 garlic cloves, minced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 1 can (400g/14 oz) diced tomatoes 1 can (400g/14 oz) diced tomatoes
• 2 cups (470ml) fish or vegetable broth 2 cups (470ml) fish or vegetable broth
• 1/2 cup (120ml) white wine 1/2 cup (120ml) white wine
• 2 tablespoons tomato paste 2 tablespoons tomato paste
• 1 teaspoon dried oregano 1 teaspoon dried oregano
• 1 teaspoon dried basil 1 teaspoon dried basil
• 1/2 teaspoon red pepper flakes (optional) 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper, to taste Salt and pepper, to taste
• Fresh parsley, chopped (for garnish) Fresh parsley, chopped (for garnish)

Nutrition

• Calories (kcal / KJ): 350 kcal / 1465 KJ
• Fat (total, saturated): 12g, 2g
• Carbohydrates (total, sugars): 15g, 8g
• Protein: 40g
• Fiber: 3g
• Salt: 1.5g

Preparation

1. 1.
   In a large pot, heat the olive oil over medium heat. Add the onion, garlic, and red bell pepper. Sauté until the vegetables are softened.
2. 2.
   Add the diced tomatoes, tomato paste, dried oregano, dried basil, and red pepper flakes (if using). Stir well to combine.
3. 3.
   Pour in the white wine and let it simmer for a few minutes to cook off the alcohol.
4. 4.
   Add the fish and shellfish to the pot, followed by the fish or vegetable broth. Season with salt and pepper to taste.
5. 5.
   Bring the stew to a simmer and cook for about 15-20 minutes, or until the seafood is cooked through and the flavors have melded together.
6. 6.
   Serve the Italian Seafood Stew hot, garnished with fresh parsley. Enjoy with crusty bread to soak up the flavorful broth.

Treat your ingredients with care...

• Fish fillets — Ensure the fish fillets are fresh and firm. If using frozen fish, thaw it thoroughly before adding it to the stew.
• Shellfish — Scrub the shellfish thoroughly and discard any that are cracked or open before cooking. Rinse them under cold water to remove any sand or grit.

Tips & Tricks

• Use a variety of seafood to add depth of flavor to the stew.
• Serve the stew with a squeeze of fresh lemon juice for a burst of acidity.
• Don't overcook the seafood to maintain its tenderness.
• Customize the spice level by adjusting the amount of red pepper flakes.
• Make sure to have some crusty bread on hand to mop up the delicious broth.

Serving advice

Serve the Italian Seafood Stew in deep bowls, allowing the vibrant colors of the seafood and the aromatic broth to take center stage. Accompany it with a side of crusty bread to soak up the flavorful juices.

Presentation advice

Garnish the stew with a sprinkle of fresh parsley on top to add a pop of color. Serve it in rustic ceramic bowls to enhance the rustic charm of the dish.