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Seafood stew

Recipe Information

Servings 2
Preparation Time 20 Minutes
Cook Time 10 Minutes
Total Time 30 Minutes
Difficulty Easy
Main Ingredient Shrimp; Scallop
Category Seafood
Meal Lunch; Dinner
Type Appetizer; Side Dish; Main Dish
Cuisine American
Diet Low Calorie; Low Fat; Low Carb; Heart Healthy; High Protein; Gluten Free

Ingredients

  • 2 teaspoons extra-virgin olive oil 

  • 1 medium onion, chopped

  • 1 clove garlic, minced

  • 1/2 teaspoon dried thyme 

  • 1/2 teaspoon fennel seed 

  • 1/4 teaspoon salt 

  • 1/4 teaspoon freshly ground black pepper 

  • Pinch of crumbled saffron threads

  • 1 cup no-salt-added diced tomatoes, with juice

  • 1/4 cup vegetable broth 

  • 4 ounces green beans, cut into 1-inch pieces

  • 4 ounces bay scallops, tough muscle removed

  • 4 ounces (41-50 per pound) small shrimp, peeled and deveined

 

Directions

  • Heat the oil in a large saucepan over medium heat. Add the onion; cook, stirring constantly, for 3 minutes. Add the garlic, thyme, fennel seed, salt, black pepper, and saffron; cook for 20 seconds.

  • Stir in the tomatoes, broth, and green beans. Bring to a simmer. Cover, reduce the heat and simmer for 2 minutes.

  • Increase the heat to medium, stir in the scallops, and cook, stirring occasionally, for 2 minutes. Add the shrimp and cook, stirring occasionally, for 2 minutes more.

 

Nutrition (per serving)

  • Calories: 219 cal

  • Total fat: 6g

  • Saturated fat: 1g

  • Cholesterol: 103mg

  • Sodium: 585mg

  • Potassium: 480mg

  • Carbohydrate: 2g

  • Fiber: 5g

  • Protein: 22g