Spanish · Dinner
Spanish Fisherman's Stew (High-Protein)
A brothy Spanish stew built on white fish, shrimp and cannellini beans simmered in a tomato-saffron sofrito with white wine. Smoked paprika and garlic deepen the base while beans and extra seafood push protein well past a typical version. Served with a lemon wedge.
$8
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
467Calories
54.8gProtein
13.4gFat
28.9gCarbs
6.2gSugar
8.8gFiber
842mgSodium
237mgChol
2.1gSat Fat
1389mgPotassium
173mgCalcium
5.2mgIron
3.6mcgVitamin B12
21mgVitamin C
gluten-free
pescatarian
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Cut the white fish fillet into 1-inch chunks, pat the shrimp dry, drain and rinse the cannellini beans, chop the onion and parsley, and mince the garlic.
2
Heat the olive oil in a medium saucepan over medium heat and sweat the onion and garlic for 3–4 minutes until softened and translucent.
3
Stir in the smoked paprika and saffron and cook for 30 seconds until fragrant, then deglaze with white wine and simmer for 1 minute.
4
Add the canned tomatoes, fish stock and bay leaf, bring to a gentle simmer, and cook uncovered for 10 minutes until the broth thickens and turns deep red. Stir in the cannellini beans.
5
Nestle the fish chunks and shrimp into the simmering broth, cover, and poach over low heat for 5–6 minutes until the fish turns opaque and shrimp curl pink.
6
Plate
Remove the bay leaf, stir in the parsley, season with salt and pepper, ladle into a bowl, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 6 oz170g shrimp
- 1 cup90g, about a third of a 15.5 oz can, drained cannellini beans
- 1/2 cup80g onion
- 4 cloves4 cloves garlic
- 1 cup240g canned tomatoes
- 4 tbsp60ml dry white wine
- 2/3 cup160ml fish stock
- 2 tbsp28g olive oil
- 1/2 tsp1/2 tsp smoked paprika
- a pinch of saffron threads
- 22 bay leaf
- 2 tbsp8g fresh parsley
- 22 lemon wedge
- salt and black pepper to taste
