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RECIPE
10 INGREDIENTS8 STEPS20MIN

Seafood Stew with Fresh Fennel

5.0
3 Ratings

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390 Saved

The Fit Mediterranean

Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
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This stew might come together quickly, but it gets plenty of backbone from fennel this is a healthy and hearty seafood stew, which is light but flavorful.
20MIN
Total Time

The Fit Mediterranean

Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
GO TO BLOG

Ingredients

US / METRIC
Servings:
2
Serves 2
1 Tbsp
Extra-Virgin Olive Oil
1 clove
Garlic , finely chopped
1
Fennel Bulb , halved, thinly sliced
8
Cherry Tomatoes , chopped
to taste
4 cups
Fish Stock
9 oz
Sea Bass Fillet
or Red Snapper Fillets
7 oz
Medium Shrimp , peeled, deveined
or Diver Scallops, or a combination
to taste

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Nutrition Per Serving

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CALORIES
185
FAT
10.1 g
PROTEIN
43.2 g
CARBS
11.6 g

Cooking Instructions

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Step 1
Gather your seafood, Sea Bass Fillet (250 gram) and Medium Shrimp (200 gram).
Step 2
Cut the fish fillet into strips.
Step 3
In a medium Dutch oven, combine Extra-Virgin Olive Oil (1 tablespoon) and Garlic (1 clove). Cook over medium until garlic is fragrant.
Step 4
Add Fennel Bulb (1) and cook, stirring frequently, until slightly softened, about 3 minutes.
Step 5
Add Cherry Tomato (8), season with Coarse Salt (to taste) and Ground Black Pepper (to taste). Cook, stirring frequently, until tomato is breaking down, about 3 minutes.
Step 6
Stir in Fish Stock (4 cup) and bring stew to a gentle boil. Reduce to a simmer.
Step 7
Gently fold in seafood. Return to a bare simmer and cook until seafood is opaque throughout, about 3 minutes.
Step 8
Serve stew topped with Fresh Dill (to taste) and drizzle of olive oil.

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Nutrition Per Serving
Calories
185
% Daily Value*
Fat
10.1 g
13%
Saturated Fat
1.0 g
5%
Trans Fat
0.0 g
--
Cholesterol
309.0 mg
103%
Carbohydrates
11.6 g
4%
Fiber
2.6 g
9%
Sugars
7.8 g
--
Protein
43.2 g
86%
Sodium
2243.0 mg
98%
Vitamin D
--
--
Calcium
121.8 mg
9%
Iron
2.2 mg
12%
Potassium
520.3 mg
11%
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