Soup Main Course MediterraneanShrimpFishTomatoPotatoCarrotWine

Mediterranean Seafood Stew

Name: Mediterranean Seafood Stew
Cuisine: Mediterranean
Ingredients: 6 tbsp olive oil; 1 small sweet onion, medium chopped; 4 cloves garlic, pressed; 1 tsp saffron threads; 1 medium bulb fennel, halved lengthwise and sliced medium thickness; 4 medium carrots cut in half lengthwise, and cut into 1/2" pieces; 18 baby potatoes - quartered; 1 cup white wine; 1 cup chicken stock; 2 cans (28 oz.) chopped plum tomatoes; 1 tbsp seafood, or lobster base; 1 tbsp smoked paprika; 0.5 tsp cayenne pepper; 0.5 cup chopped flat leaf parsley; salt and pepper; 1 dozen peeled deveined Argentine red shrimp; 8 medium sea scallops; 12 oz cod fillet, cut into 2-inch pieces; 2 tbsp finely chopped fresh flat-leaf parsley

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Contains:FishShellfish

High FODMAPTriggers: Garlic, Onion, Fennel, Stock or broth

Fructans

Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.

Directions

1
In a large pot, heat olive oil over medium heat. Add the the onion, and cook until soft (about 5 minutes). Add the carrots, fennel, saffron and potatoes; season with salt and pepper. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Add the garlic and seafood base and cook for another 1-2 minutes.
2
Stir in the wine. Cook over medium-high heat until almost evaporated, about 5 minutes. Add the tomatoes and their juices, paprika, and crushed red pepper. Cook, until the mixture thickens, about 10 minutes; season generously.
3
Reduce heat to medium-low. Add the scallops, shrimp and fish. Simmer, gently stirring occasionally, until the fish is flaky and the shrimp are pink, about 6 minutes.
4
Serve in a large bowl with crusty bread. Sprinkle red chili flakes to taste.
5
This recipe was originally inspired by Rachel Ray's Mediterranean Seafood Stew - https://www.rachaelraymag.com/recipe/mediterranean-seafood-stew. But was then influenced by her Seafood & Fennel Cioppino - https://www.rachaelraymag.com/recipe/italian-seafood-stew, and then I added a couple of my own twists (e.g., paprika).

Diets

Fits as written

Gluten-free
Dairy-free
Egg-free
Nut-free
Paleo
Mediterranean
Low-sodium

Works with easy swaps

Pescatarian (1)

chicken stock → vegetable stock

Halal-friendly (1)

white wine → stock with a squeeze of lemon juice

Low FODMAP (3)

small sweet onion → green tops of scallions or chives
garlic → garlic-infused olive oil
chicken stock → garlic- and onion-free stock

Some other ingredients are only low FODMAP in small portions.

How we decide

Vegetarian:: No meat, poultry, fish, shellfish or gelatin (including stock made from them).
Vegan:: Vegetarian, plus no dairy, eggs or honey.
Pescatarian:: No meat, poultry or gelatin; fish and shellfish are fine.
Gluten-free:: No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
Dairy-free:: No milk, butter, cream, yogurt, cheese or other dairy.
Egg-free:: No eggs, egg noodles or mayonnaise.
Nut-free:: No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
Low FODMAP:: Rated from the ingredient list; see the Low FODMAP badge on each recipe.
Halal-friendly:: No pork products, alcohol or gelatin. This can't confirm halal sourcing.
Paleo:: No grains, legumes, dairy, refined sugar or seed oils.
Mediterranean:: No red or processed meat and no butter, lard, margarine or cream as cooking fats.
Low-carb:: About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
Keto:: About 10 g net carbs or less per serving, with at least 55% of calories from fat.
Atkins:: About 10 g net carbs or less and 5 g sugar or less per serving.
High-protein:: 25 g protein or more per serving.
Low-sodium:: About 600 mg sodium or less per serving.

Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.