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Mediterranean-Style Seafood Stew
Recipes
Mediterranean-Style Seafood Stew
6 servings
40 minutes total

Ingredients

  • 1 can reduced-sodium chickpeas (15–16 oz)
  • 1 large fennel bulb
  • 1 head fresh broccoli
  • 2 red chile (or jalapeño) peppers
  • 1 large sweet onion
  • 6 cloves garlic
  • 1 lemon, for zest/juice
  • 2 tablespoons olive oil
  • ¾ cup sofrito (or mild salsa)
  • 2 teaspoons anchovy paste
  • 1 cup dry white wine (or chicken broth)
  • 2 cups no-salt-added chicken bone broth (or stock)
  • ¼ bunch fresh Italian parsley
  • 16 oz firm white fish (such as snapper, haddock, or cod)
  • 8 oz peeled/deveined medium shrimp, tails removed

Steps

    1. Drain and rinse chickpeas. Trim green stalks from fennel; halve bulb and remove core, then slice thinly. Peel broccoli stem, then cut stem and head into bite-size pieces. Chop chilies finely (removing membranes and seeds, if desired). Slice onion and garlic thinly. Zest lemon (1 teaspoon), then juice (2 tablespoons).
    2. Preheat large stockpot on medium 2–3 minutes. Place oil in pot, then add fennel, chilies, onions, garlic, and broccoli stems. Cook and stir 6–8 minutes until vegetables have softened.
    3. Stir in sofrito and anchovy paste. Cook 4–5 minutes, stirring occasionally, until most of the liquid is absorbed. Stir in wine and broth. Bring to a boil, then reduce heat to medium-low. Cover and simmer 10 minutes. Chop parsley finely.
    4. Cut fish into 1-inch chunks (wash hands). Stir lemon juice and zest, fish, shrimp, chickpeas, and broccoli crowns into pot. Cover and simmer 3–5 minutes until shrimp are pink and opaque and fish is 145°F. Divide stew among serving bowls. Sprinkle with parsley and serve.

Amount per ⅙ recipe serving: Calories 270, Total Fat 7g, Sat Fat 1g, Trans Fat 0g, Chol 75mg, Sodium 740mg, Total Carb 24g, Fiber 6g, Sugars 6g, Protein 27g, Calc 10%, Vitamin A 0%, Vitamin C 0%, Iron 10%