Seafood Stew

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Our rich stew is made with green beans. The saffron contributes a pungent flavor and intense yellow color.

Seafood Stew
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes

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

Directions
  1. 2 servings, 1 3/4 cups each

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

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

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


Nutritional Facts

Servings
2
Per serving
Calories
216
Carbohydrates
19g
Fat
6g
Saturated Fat
1g
Monounsaturated Fat
4g
Protein
21g
Cholesterol
103mg
Dietary Fiber
5g
Potassium
452mg
Sodium
555mg
Added Sugars
0g
Exchanges
3 vegetable
3 very lean meat
1 fat
Carbohydrate Servings
1
Vitamin C (50% daily value)
Selenium (43% dv)
Vitamin A (25% dv)
Iron (20% dv)
Magnesium (15% dv).

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