Seafood Stew

Hi friends! Now that you’ve overdone it on the candy, let’s get back to the regularly scheduled (healthy) programming, okay? Great.

I know many people who turn their nose up at seafood, I get it, I used to as well. That was until I realized 1. how delicious seafood could be, if prepared right and 2. how healthy seafood is. Now, I’m sure #2 won’t work on most of you, so I am hopeful that if I continue to share healthy and TASTY recipes you might one day bite. If you love seafood and cooking as much as I do, you should take a look at a company like Alaskan Harvest, who deliver fresh seafood straight to your door, from Alaskan King Crab Legs, Fresh & Smoked Salmon, to Halibut, Dungeness Crab, Shrimp and Scallops. You can now make a variety of sea food dishes with these ingredients.

This dietitian could only hope, right?

Why Seafood?

Why not? Haha, I’m sure that’s the answer you want to hear. Well, most people are struggling to get enough healthy protein in their diet. Just ask my Designed to Fit Nutrition clients and my CrossFit Aevitas Nutrition Challenge members. Protein is essential for muscle repair & recovery, weight loss, lean body mass maintenance, to curb cravings, and so much more.

Good news! Seafood provides a good amount of protein AND it adds variety to your diet. So many people rely on beef, poultry, eggs, protein bars, shakes and even plant sources for their protein needs. While all these are good, fish adds another layer of protein benefit.

Mainly, fish is rich in omega 3 fats which helps to reduce inflammation. While, yes, shellfish is rich in cholesterol, if you are eating a highly processed food diet, or shrimp FRIED in unhealthy fats, is it really the cholesterol you should be worried about? No.

Not to mention, seafood on its own provides a unique taste. While many of you may not like steamed crabs, sushi, or even ceviche, you might like the taste of seafood in this comforting stew. Once you’ve embraced the health benefits of seafood and tried out this stew, maybe, just maybe, you’ll like fish as much as I do.

Seafood Health Benefits

Easy as 1-2-3, right? Well, this recipe has 3 types of fish (crab, shrimp & cod) so I figured to keep the pattern alive, let’s find the top 3 benefits of seafood.

1. Protein. Most people are underrating protein. Why? Because it is NOT a convenient food to have on hand, unlike carbs and fats. So, while, yes, you’ll have to prepare seafood, if your health matters to you, you’ll make time for it.
2. Omega 3s. This is the kind of fat that gets all the good attention. Why? Well, most of our diet is rich in Omega 6 fats which are pro-inflammatory. Most of us need more anti-inflammatory Omega 3 fats in our diet. Fish can meet this need. So eat up little minnows!
3. Vitamins & Minerals. Weird, food has vitamins and minerals, right? Fish are rich in b-vitamins which help your metabolism, provide you with energy and a whole host of processes in your body. Not to mention, fish are one of the few sources of vitamin D you can get in your diet, pretty neat, right?

Alright, maybe you aren’t as jazzed up about nutrition as I am, so let’s get on with the show.

Seafood Stew Recipe

Enough of the Sassy Lecture, let’s eat already! Hope you enjoy it and make sure you tag me on social if you make this (or any) recipe.

Pro tip: Buy your fish flash frozen so that it isn’t as likely to go bad. You can thaw an hour or so before you are ready to start cooking!

Sassy’s Seafood Stew

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• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 8 1x

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Ingredients

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• 1 lb white fish (I used cod), cut into 2″ chunks
• 1 lb raw shrimp, peeled & deveined
• 1 lb lump or claw crab meat
• Juice of 2 limes
• 2 Tbsp olive oil
• 1 sweet potato, chopped
• 1 small yellow onion, chopped
• 1 green bell pepper, chopped
• 3 garlic cloves, minced
• 2 stalks celery, chopped
• 2 carrots, peeled & chopped
• 4 cups vegetable/seafood/bone broth
• 1–14.5 oz. canned diced tomatoes
• 1 teaspoon paprika
• 1/2 teaspoon salt, more to taste
• 1/4 teaspoon ground black pepper, more to taste
• Red pepper flakes, optional, to taste

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Instructions

1. In a large bowl, add all fish, lime juice, and a pinch of salt & pepper. Refrigerate for 1/2 hour while preparing rest of the stew.
2. In a large dutch oven or stock pot, heat olive oil over medium heat.
3. Add sweet potato, cook for ~5 minutes until outsides browned slightly
4. Add in onions, pepper, garlic, celer and carrots, saute for 3-4 minutes until flagrant
5. Add in broth, tomatoes, and spices (paprika, salt, pepper, red pepper flakes) and stir to combine.
6. Bring to a boil.
7. Add in fish and bring stew back to a simmer and cook for 10 minutes.

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Nutrition

• Serving Size: 1 soup bowl

I hope you add this one to your weekly meal plan. It makes a good deal of food, which helps with meal prep and the hanger-monster.

Enjoy!

xoxo,

Sassy

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