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–+ servings
A blue bowl with seafood stew and 3 slices of bread on the side
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5 from 6 votes

Seafood Stew

Seafood Stew in a delicious tomato sauce, a quick and easy dish that is ready in well under 15 minutes. It's made with frozen mixed seafood, which makes it very affordable too; such a hearty, yet light recipe that it will go down well with absolutely everyone.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Lunch
Cuisine: International
Servings: 2 people
Calories: 273kcal
Author: Daniela Apostol

Ingredients

  • 450 g frozen mixed seafood 1 lb (prawns/shrimp, squid rings, mussels)
  • 1 onion
  • 3 cloves of garlic
  • 1 tablespoon olive oil
  • 1 teaspoon chilli flakes
  • 1 tin chopped tomatoes (400 g, 13 oz)
  • a handful of frozen or fresh spinach
  • fresh herbs - optional
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper

Instructions

  • Heat up the oil in a pan.
  • Peel and chop the onion and garlic.
  • Add the onion to the pan and fry on a low to medium heat until golden.
  • Add the garlic and chilli flakes and fry for a further 1 minute.
  • In go the chopped tomatoes - give everything a good stir, and leave to cook for 3-4 minutes until the sauce is reduced.
  • Add the frozen seafood, place a lid on, and leave to cook on a medium heat again for 4-5 minutes until the seafood is cooked through.
  • Add the spinach or fresh parsley, season with salt and pepper, and remove from the heat.
  • Serve hot!

Notes

The mixed seafood bag I used had prawns/shrimp, squid rings and mussels - they were all shelled already, which made the job pretty easy. If you use fresh mixed seafood that has the mussels still it their shells, make sure you cook them until the shells are open, and discard the ones that are still closed.
The cooking time should not be too different, we are talking about 2-3 minutes difference between cooking fresh or from frozen.
You can add some veggies to up its nutritional value: peppers, greens or any other veggies that cook quickly, once the seafood is in, the cooking time is short, otherwise the seafood becomes rubbery and tough if cooked for too long.
You can also add any fresh fish you have around - salmon or white fish would be a great option, as they cook quickly.

Nutrition

Calories: 273kcal | Carbohydrates: 12g | Protein: 35g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 2320mg | Potassium: 101mg | Fiber: 2g | Sugar: 3g | Vitamin A: 3IU | Vitamin C: 6mg | Calcium: 22mg | Iron: 1mg