Festive Seafood Stew

Healthy Living, Recipes

Here’s a one-pot dinner that is sure to impress your guests. When buying mussels and clams, discard any shells that are completely open. If you tap the shellfish lightly and it closes up, it is okay to use. If you want a meatless stew, omit the chorizo and substitute with a little paprika.

Diets rich in seafood can be very healthy: think of the Mediterranean diet, for example, and how important the omega-3 fatty acids found in fatty fish can be to our overall health. Mussels and clams provide excellent amounts of selenium, calcium, and iron, and each of the seafood sources in this recipe provide necessary proteins. Pescatarian diets are plant-based and include protein from fish or shellfish, which have been found to lower blood pressure and cholesterol, and reduce risk of developing diabetes and metabolic syndrome. The Dietary Guidelines for Americans recommend two servings of seafood per week for most healthy adults.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 1 Tbsp olive oil
  • 1 cup diced red or yellow bell pepper
  • 1 garlic clove minced
  • 1 small shallot minced
  • 1/8 tsp crushed red pepper flakes
  • 1/3 cup sliced chorizo
  • 3 lbs mussels scrubbed and cleaned
  • 1/2 lb cockle or littleneck clams
  • 3/4 cup reduced-sodium chicken broth (gluten free if needed)
  • 1 cup white wine
  • 1/2 lb shrimp peeled and deveined
  • 1/2 lb cod or haddock cut into 1-inch chunks
  • 1 cup canned white beans half of the liquid reserved
  • 2 Tbsp fresh thyme leaves
  • 1/8 tsp kosher salt
  • Black pepper to taste

Preparation

In a large saucepan, heat olive oil over medium-low heat. Add bell pepper, garlic, shallot, red-pepper flakes and chorizo.

Cook until the shallot is translucent, about 3 minutes. Add mussels, clams, chicken stock and wine and cook, covered, for 5 minutes, or until shells open.

Remove mussels and clams, keeping liquid and chorizo in pan.

Add shrimp, cod, white beans with reserved liquid and thyme.

Reduce heat to a simmer and cook, covered, for about 5 minutes, or until shrimp are bright orange and cod is white and flaky.

Remove lid. Return mussels and clams to saucepan. Add salt and black pepper to taste.

Cook for 2 minutes more. Serve immediately.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1 cup

Calories: 181

Sodium: 356mg

Fat: 5g

Carbohydrates: 10g

Saturated Fat: 1g

Fiber: 3g

Cholesterol: 79mg

Protein: 23g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.