Italian Seafood Stew
Italian Seafood Stew
Recipe by Fran Allen
Ingredients
16
Time
55m
Serves
6
This light yet flavourful stew makes a perfect allergen-friendly holiday meal — but it’s so simple you could enjoy it on a weeknight too! Serve it as a cozy starter or a main with crusty bread, a simple pasta, or a big crunchy salad on the side. Enjoy!
Dinner
Appetizer
Ingredients
1/4 cup
Extra-Virgin Olive Oil
2 cups
Fennel Bulb
sliced
3
Shallots
sliced
3
Garlic Cloves
minced
1 Tbsp
Whole Fennel Seeds
1/2 tsp
Chili Flakes
1 28oz can
Canned Whole Tomatoes
4 cups
Seafood Stock
1 1/2 cups
Dry White Wine
1 tsp
Kosher Salt
1/2 tsp
Freshly Ground Black Pepper
1 1/2 lbs
Cod Fillets
skin removed, cut into 2-inch pieces
16-20 large
Shrimp
peeled and deveined
1 lb
Clams
cleaned
24
Mussels
cleaned
3 Tbsp
Fresh Parsley
Instructions
1
Heat the olive oil in a large (12-inch) heavy pot or Dutch oven over medium heat. Add the fennel and shallots and sauté for about 10 minutes, until softened.
2
Stir in the garlic, fennel seeds, and red pepper flakes and cook for 2 minutes, until fragrant.
3
Add the tomatoes, stock, wine, salt, and pepper. Bring to a boil, then lower the heat and simmer uncovered for 30 minutes.
4
Add the seafood in this order: cod, shrimp, clams, then mussels. Do not stir. Bring to a simmer, lower the heat, cover, and cook for 8–10 minutes, until all the seafood is cooked through and the mussels have opened. Discard any that haven’t opened.
5
Ladle into large shallow bowls, top with parsley, and drizzle with a little extra olive oil if you like. Serve with lots of crusty bread for dipping.
6
Notes: You can use any firm white fish — salmon, halibut, or tilapia all work well. Just adjust the cooking time so the fish doesn’t overcook. If you can’t find seafood stock, chicken or vegetable stock makes a great substitute.
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More Recipes by Fran Allen
Fran Allen, CNP is a non-diet certified Holistic Nutritionist based in Toronto. Her work focuses on intuitive eating, achieving health at every size and dismantling diet culture. She uses her years of professional culinary experience to make meals fun, easy and satisfying.
