Seafood Stew in a Dutch Oven

seafood stew

This is a quick stew that is very healthy. Once you make it, it will be a staple in your recipe collection. Not only is it low in calories but it is so delicious that you will not be able to wait to eat it. The smell of it cooking on the stove will make your mouth water. This stew is especially good in the winter, but will also be enjoyed all year around.

I recommended that this be made in a heavy Dutch oven. But, it can also be made in a large stock pot or sauce pan.

Calorie and Fat Content

The recipe will make 4 servings. Each serving is 1 ¼ cups. There are 317 calories per serving. There are 5 grams of total fat, 1 gram of saturated fat, and 0 grams of trans fat.

Basic ingredients:

  • 1 tablespoon olive oil
  • 2 small red onions
  • 1 garlic clove
  • 2 small red potatoes
  • 1 small yellow bell pepper
  • 1 Tablespoon lemon zest
  • 1 14 ounce can diced tomatoes
  • 1 cup white wine
  • 8 ounces of clam juice (low-sodium)
  • Salt and pepper to taste
  • ½ pound tilapia
  • ½ pound medium shrimp
  • 4 tablespoons fresh parsley

Prep Work:

  1. Thinly slice onions
  2. Finely mince garlic clove
  3. Cube potatoes about 1/3 inch
  4. Thinly slice yellow bell peppers
  5. Using a zester, zest 1 Tablespoon of lemon peel.
  6. Cut tilapia into 1 inch pieces.
  7. Shrimp needs to be deveined and the shells and tails need to be removed. (This can be done by the fish monger.)

Cooking Method

Heat oil in Dutch Oven. Add onions and cook until soft (usually 5 to 10 minutes). Add garlic and stir in and cook for 1 more minute.Add potatoes, bell pepper, and lemon zest and cook for about 5 minutes—until potatoes can be pierced with fork.

Add tomatoes, clam juice, wine, salt, and pepper. Bring to a boil, reduce and simmer while covered for 30 minutes.

This time can be extended. The IMPORTANT thing is to add the fish and shrimp 5 minutes before serving. Overcooked fish is tough.

Add fish and cook until opaque (about 5 minutes). Also add parsley at this time.


Substitutions in the fish can be made. Try halibut, mussels, crab, lobster, salmon, or any other fish that you like. This may slightly change the calorie count, but fish is so healthy for you that this shouldn’t be something to worry about.

This seafood stew recipe can also be easily doubled to serve a large crowd.

Different people have different ideas about saving seafood. I prefer just to make as much as I need. This isn’t like some of the other recipes that I make a lot of and then freeze and save for another meal. I usually don’t save seafood to eat at another time. So if you don’t have a large crowd to cook for, just cook enough for that one meal.



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