RCI-SF.005.0052.001

Seafood Stew

Seafood Stew from National Diabetes Program Recipe and Meal Planner Guide, public domain government resource—original source of recipe This stew can be served with boiled yucca or plantains and a vegetable salad.

Prep15 min
Cook30 min
Total45 min
Servings4
Difficultyadvanced

Ingredients

Method

1
Heat olive oil in a large heavy-bottomed pot or Dutch oven over medium heat. Add the chopped onions, celery, and carrots, stirring occasionally until the vegetables soften and the onions become translucent, about 8-10 minutes.
2
Stir in the chopped red pepper and green bell pepper, cooking for another 3-4 minutes until they begin to soften.
4 minutes
3
Add the tomato paste and stir well, coating the vegetables evenly. Cook for 1-2 minutes to caramelize slightly and deepen the flavor.
2 minutes
4
Pour in the white wine and scrape the bottom of the pot with a wooden spoon to release any browned bits. Simmer for 2-3 minutes to reduce the wine slightly.
3 minutes
5
Add the water and chopped tomatoes to the pot, stirring to combine. Bring the mixture to a gentle boil, then reduce heat and add the thyme and oregano.
10 minutes
6
Nestle the sea bass chunks into the broth and simmer for 5 minutes until they begin to cook through.
5 minutes
7
Add the crayfish and shrimp to the pot, stirring gently. Continue simmering for 4-5 minutes until the shellfish begins to turn pink.
5 minutes
8
Stir in the sliced squid and simmer for another 3-4 minutes until all the seafood is cooked through and tender.
4 minutes
9
Taste the stew and season with salt and pepper as needed. Simmer for a final 1-2 minutes to allow the seasonings to incorporate throughout the broth.
2 minutes
10
Ladle the seafood stew into serving bowls, ensuring each portion contains a balanced mix of fish, shellfish, and broth. Serve immediately while hot.

What Makes This Variant Distinct

  • Original variant

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