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–+ servings
Seafood Stew

15-Minute Seafood Stew Bursting with Flavor and Freshness

This Seafood Stew is quick, nutritious, and offers gourmet flavors in under 15 minutes.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Seafood
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 450 g Frozen Mixed Seafood Includes prawns, squid rings, and mussels.
  • 1 Onion Use yellow or white onion for best flavor.
  • 3 cloves Garlic Minced or finely chopped for better integration.
  • 1 tablespoon Olive Oil Can use another cooking oil if needed.
  • 1 teaspoon Chili Flakes Adjust to taste.
  • 1 tin Chopped Tomatoes Fresh ripe tomatoes can also be used.
For the Greens
  • 1 handful Spinach Other quick-cooking greens like kale can be used.
  • ¼ teaspoon Salt Adjust to taste.
  • ⅛ teaspoon Ground Black Pepper Adjust to taste.

Equipment

  • Large Pan

Method
 

Step-by-Step Instructions
  1. Begin by heating 1 tablespoon of olive oil in a large pan over medium heat.
  2. Peel and finely chop 1 onion and 3 cloves of garlic. Toss the onion into the pan and sauté for about 5 minutes.
  3. Add the minced garlic and 1 teaspoon of chili flakes to the pan. Stir and sauté for an additional minute until fragrant.
  4. Stir in 1 tin (400 g) of chopped tomatoes, mixing thoroughly and let simmer for 3-4 minutes.
  5. Gently fold in 450g of frozen mixed seafood into the tomato sauce. Cover and cook for 4-5 minutes.
  6. Mix in a handful of spinach, along with ¼ teaspoon of salt and ⅛ teaspoon of ground black pepper.
  7. Remove the pan from heat and serve your Seafood Stew immediately while hot.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 15gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 500mgPotassium: 700mgFiber: 3gSugar: 5gVitamin A: 2500IUVitamin C: 20mgCalcium: 100mgIron: 3mg

Notes

For best results, use fresh seafood and adjust seasoning to taste.

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