French · Dinner
Mixed Fish Stew (Low-Calorie)
A light French fish stew built from white fish, shrimp, and mussels poached in a tomato-fennel broth with white wine, garlic, and saffron. Finished with parsley, it leans on lean seafood and vegetables rather than cream or oil, keeping richness low while retaining a Provencal seafood-stew character.
$7
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
322Calories
41.8gProtein
8.9gFat
13.6gCarbs
5.1gSugar
2.9gFiber
870mgSodium
260mgChol
1.5gSat Fat
980mgPotassium
115mgCalcium
4.3mgIron
6.8mcgVitamin B12
22mgVitamin C
low-calorie
gluten-free
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Pat the fish, shrimp, and mussels dry. Thinly slice the fennel and shallot. Mince the garlic and chop the parsley. Measure the saffron threads and have all ingredients within reach.
2
Sweat
Warm the olive oil in a wide pot over medium-low heat and sweat the fennel and shallot for 4 minutes until softened and translucent.
3
Bloom
Stir the minced garlic and saffron threads into the pot and cook over medium-low heat for 30 seconds until the raw garlic smell fades.
4
Deglaze
Pour the white wine into the pot and scrape the base over medium heat for 1 minute until the sharp alcohol smell fades.
5
Simmer
Add the crushed canned tomatoes and fish stock, bring to a gentle simmer over medium heat, and cook uncovered for 8 minutes until the broth deepens in color.
6
Poach
Slide the fish chunks and mussels into the simmering broth, cover, and poach over medium-low heat for 5 minutes until the mussels open.
7
Add
Stir the shrimp into the pot and poach uncovered over medium-low heat for 2 to 3 minutes until the shrimp turn opaque and pink. Discard any closed mussels.
8
Plate
Ladle the stew into a wide bowl, scatter the parsley over the top, and set the lemon wedge on the rim to squeeze over before eating.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.8 oz280g white fish fillet
- 4.2 oz120g shrimp
- 5 oz140g mussels
- 2/3 cup160ml canned tomatoes
- 11 fennel bulb
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp shallot
- 1/2 cup120ml dry white wine
- 2/3 cup160ml fish stock
- a small pinch of saffron threads
- 2 tsp2 tsp olive oil
- 2 tbsp2 tbsp parsley
- 11 lemon
- salt and black pepper to taste
