Mediterranean Seafood Stew Recipe

There’s something pretty magical about creating a seafood stew that feels like a coastal escape in every bite, and I can’t wait to share my version of this ocean-inspired comfort with you. 🦐🍲✨

I love how this Mediterranean Seafood Stew combines vibrant flavors and nutritional value effortlessly in one pot. With heart-healthy olive oil and a mélange of fresh vegetables—onion, garlic, bell pepper, and zucchini—that could almost stand in for a ratatouille, the base is a delightful concoction of savory and wholesome goodness.

The addition of dry white wine and seafood stock elevates the richness to a level that rivals the best cioppino, and as for the protein, well, you’re in good hands with the mix of scallops, shrimp, and fresh fish!

Mediterranean Seafood Stew Recipe Ingredients

• Olive Oil: Rich in healthy monounsaturated fats, boosts heart health.
• Onion: Adds depth and sweetness, packed with antioxidants.
• Garlic: Provides robust flavor, known for its anti-inflammatory properties.
• Bell Pepper: High in vitamin C, adds sweetness and vibrant color.
• Zucchini: Low in calories, offers vitamins and a tender texture.
• Paprika: Adds smoky flavor and a hint of warmth, rich in antioxidants.
• Seafood: Excellent source of lean protein and omega-3 fatty acids.
• Lemon Wedges: Add tangy brightness and enhance flavors.

Mediterranean Seafood Stew Recipe Ingredient Quantities

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 bell pepper, chopped
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes
• 1/2 cup dry white wine
• 1 can (14 oz) crushed tomatoes
• 2 cups fish or seafood stock
• 1 pound mixed seafood (such as mussels, clams, and shrimp), cleaned
• 1/4 cup chopped fresh parsley
• Salt and pepper, to taste
• Lemon wedges, for serving
• Crusty bread, for serving

How to Make this Mediterranean Seafood Stew Recipe

1. Warm the olive oil in a large pot over a medium flame. Toss in the onion, chopped fine, and sauté it until it is translucent—this should take about 5 minutes.

2. Combine the minced garlic, chopped bell pepper, and sliced zucchini into the heated oil. Allow them to cook for approximately 3 minutes, or until they have softened somewhat.

3. Combine and cook for 2 minutes until the tomatoes start to break down; add the cherry tomatoes, paprika, dried oregano, and red pepper flakes.

4. Add the dry white wine, scraping every browned bit from the bottom of the pot. Allow it to bubble for about two minutes, let it reduce slightly, and then proceed with the recipe.

5. Add the crushed tomatoes and fish or seafood stock. Bring the mixture to a boil, then reduce the heat to a simmer. Allow it to cook for 15 minutes, letting the flavors meld.

6. Add salt and pepper to taste while you season the stew.

7. Incorporate the combination seafood (mussels, clams, and shrimp) into the pot. Cover and simmer for approximately 5-7 minutes until the seafood is fully cooked and the shells have opened.

8. Dispose of any closed mussels or clams.

9. Add the chopped fresh parsley. Taste and adjust the seasoning as needed.

10. Serve the stew piping hot, decorate it with lemon wedges, and see it paired with crusty bread to dip.

Mediterranean Seafood Stew Recipe Equipment Needed

1. Large pot
2. Wooden spoon or spatula
3. Knife
4. Cutting board
5. Measuring spoons
6. Measuring cup
7. Ladle
8. Serving bowls
9. Tongs
10. Pot lid

FAQ

• What type of seafood is best for this stew?A combination of mussels, clams, and shrimp works well. For variety, you can add calamari or any firm white fish (such as cod).
• Can I use fresh tomatoes instead of canned crushed tomatoes?Indeed, you can substitute 3-4 large ripe tomatoes, peeled and finely diced, for the tomatoes in the can.
• What can I use instead of white wine?For a non-alcoholic option, you can use chicken broth or additional seafood stock.
• How do I ensure the seafood is cooked properly?Add the seafood last, and cook just until done. You want the shrimp to be pink and opaque, the mussels to be fully open, and the clams to sing. If they don’t, discard them. You won’t need them anywhere. They serve no purpose.
• Is it possible to make this stew in advance?The base can be prepared and kept in the refrigerator for up to a day, and the seafood added just before serving, makes for the freshest possible presentation.
• Can I make this dish spicy?Elevate the red pepper flakes or introduce a dash of cayenne pepper if you seek additional heat.

Mediterranean Seafood Stew Recipe Substitutions and Variations

Avocado oil can be used in place of olive oil for a completely different taste and flavor profile.
Diced fennel can be used instead of bell pepper for a pleasantly sweet, anise-like smell.
Yellow squash can be used in place of zucchini for a similar texture and flavor.
If fresh cherry tomatoes are unavailable, you can substitute them with canned diced tomatoes.
For white wine, use chicken broth. The flavor will differ somewhat.

Pro Tips

1. Sauté the Aromatics Well Take your time sautéing the onion until it is translucent and begins to caramelize slightly. This enhances the base flavor of the stew, providing richness and depth.

2. Deglaze the Right Way When adding the white wine, ensure you scrape up all the browned bits from the bottom of the pot. These bits are called “fond” and add a lot of flavors to the finished dish.

3. Let the Flavors Meld After adding the seafood, let the stew simmer gently and make sure all seafood is cooked just until done. Overcooking can make seafood tough, especially shrimp.

4. Enhance with Fresh Herbs In addition to parsley, consider adding a sprinkle of fresh basil or dill right before serving for an extra burst of freshness and aroma.

5. Prep Your Seafood Properly Ensure that all seafood is thoroughly cleaned before adding it to the stew. This means de-bearding the mussels, scrubbing the clams, and deveining the shrimp, if necessary, to ensure the best texture and flavor.