A rustic Mediterranean stew rich in lean protein, healthy fats, and aromatic vegetables. This dish features a nourishing mix of white fish, shrimp, and mussels simmered in a saffron tomato broth with garlic, olive oil, and herbs. Balanced, satisfying, and full of protective nutrients.
Preparation Time
- Prep time: 20 minutes
- Cooking time: 30 minutes
- Total time: 50 minutes
- Servings: 4
Ingredients
- 400 g firm white fish (e.g., cod, hake, or snapper), cut into chunks
- 200 g large shrimp, peeled and deveined
- 300 g mussels or clams, scrubbed
- 2 tablespoons extra virgin olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 ripe tomato, peeled and chopped (or 1/2 cup crushed tomatoes)
- 1/2 red bell pepper, thinly sliced
- 1/2 teaspoon smoked paprika
- 1 pinch saffron threads (optional, traditional)
- 1 bay leaf
- 2 tablespoons chopped fresh parsley
- 1/4 cup dry white wine (optional; reduce to remove alcohol)
- 500 ml fish or vegetable broth (low sodium)
- Sea salt and pepper to taste
- Optional: 1/2 teaspoon ground almonds for richness (used traditionally in Spain)
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, garlic, and bell pepper. Sauté for 6–8 minutes until soft.
- Stir in tomato, paprika, and saffron. Cook for another 5 minutes to develop flavor.
- Add wine (if using) and let it reduce for 2–3 minutes.
- Pour in the broth and bay leaf. Simmer gently for 10 minutes.
- Add the white fish and cook for 5 minutes.
- Add mussels and shrimp. Cover and simmer for another 5–7 minutes, or until mussels open and shrimp turn pink.
- Remove bay leaf, sprinkle with parsley, and serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~280 kcal |
| Protein | ~32 g |
| Fat | ~12 g (mostly unsaturated) |
| Carbohydrates | ~6 g |
| Fiber | ~1.5 g |
| Omega-3s | ~1,000 mg |
| Vitamin B12 | ~100% DV |
| Selenium | ~90% DV |
| Iron | ~15% DV |
| Zinc | ~10–12% DV |
| Potassium | ~500 mg |
Health Benefits
1. Heart and brain protection
Seafood, especially mussels and shrimp, are rich in omega-3 fatty acids (EPA and DHA), known to reduce inflammation, improve vascular function, and protect brain health.
Reference: Calder PC. (2017). Omega-3s and cardiovascular health. Nutrients.
2. Immune and thyroid support
Mussels and shrimp provide zinc, selenium, and iodine, essential minerals for immune defense and healthy thyroid hormone production.
Source: National Institutes of Health – Office of Dietary Supplements.
3. Anti-inflammatory and antioxidant-rich
Tomatoes, garlic, and olive oil offer carotenoids (like lycopene) and polyphenols that reduce oxidative stress and chronic inflammation.
Study: Medina-Remón A et al. (2018). Mediterranean diet and inflammatory markers. British Journal of Nutrition.
Tips for Best Results
- Use very fresh shellfish—discard any mussels that don’t open after cooking.
- Cook shrimp briefly to avoid rubbery texture.
- Sauté garlic gently to release flavor without burning.
- Pair with steamed vegetables or quinoa for extra fiber and balance.
- Do not overboil after adding seafood—gentle simmering protects protein and omega-3 quality.
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