A light healthy seafood stew with caramelized fennel and chorizo
In a large heavy bottom deep skillet or Dutch oven, brown chorizo in a little olive oil. (Remove from casing and break up or crumble into small bite size pieces). Once browned, set aside. Pour off the fat, wipe out skillet with paper towel.
In same skillet, heat 2 T olive oil on med high heat. Add fennel, stirring often for about 3 minutes. Add onion, turn heat down to med and saute both until tender, about 8-10 minutes. Add garlic, sauté 3 minutes, stirring occasionally, until garlic starts turn golden. Add tomato paste. Turn heat up to high, constantly stirring, until paste darkens, about 3 more minutes. You are basically frying the paste to deepen the flavor of the dish.
Add white wine and turn heat down to medium high, stirring until it mostly evaporates, about 1-2 minutes. Add chicken Stock, tomatoes, browned chorizo, and fish sauce and bring to a simmer. Once simmering, taste for salt. Surprisingly, I didn't need to add any salt ( salt content in stocks and chorizo can vary greatly - so make sure to taste. Add cracked pepper. Add fish, simmer a couple minutes and add prawns, simmer a couple minutes, then add mussels. Remember the larger the prawns or mussels or fish pieces the longer they take to cook, so look at all your seafood ingredients and determine which will take the longest to cook, putting them in first.
Finish with a squeeze of a half a lemon and sprinkle generously with flat leaf parsley.
Serve with crusty bread. I like to cut a loaf of good quality garlic or rosemary bread into thick slices, arrange on a baking sheet, drizzle with olive oil and fresh rosemary sprigs, and bake in a 400F oven until toasty, or even better, grill the bread.
If you are going gluten free, try adding a cup of cooked cannellini beans to the stew for added heartiness, instead of serving with bread.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Recipe (12022g) | ||
Recipe Makes: 1 Serving | ||
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Calories: 13684 | ||
Calories from Fat: 6943 (51%) | ||
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Amt Per Serving | % DV | |
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Total Fat 771.4g | 1029 % | |
Saturated Fat 416.9g | 2084 % | |
Monounsaturated Fat 267.9g | ||
Polyunsanturated Fat 42.6g | ||
Cholesterol 2858.8mg | 880 % | |
Sodium 16224.4mg | 559 % | |
Potassium 31407.4mg | 827 % | |
Total Carbohydrate 945.3g | 278 % | |
Dietary Fiber 15.3g | 61 % | |
Sugars, other 930g | ||
Protein 758.1g | 1083 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 13684
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