Ingredients with Measurements:
- 1 lb mixed seafood (shrimp, scallops, mussels, clams)
- 1 block firm tofu, cut into cubes
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 can diced tomatoes (14.5 oz)
- 2 cups seafood or vegetable broth
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and pepper to taste
- 2 tbsp olive oil
- Fresh parsley for garnish
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add chopped onion and red bell pepper and cook until softened, about 5 minutes.
3. Add minced garlic and cook for another minute.
4. Add canned diced tomatoes, seafood or vegetable broth, dried oregano, and dried thyme. Bring to a simmer.
5. Add mixed seafood and cubed tofu to the pot. Cover and cook for 5-7 minutes or until seafood is cooked through.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh parsley.
Time:
Preparation time: 15 minutes
Cooking time: 20 minutes
Temperature:
Medium heat
Serving size:
4 servings
Nutritional information:
Calories: 250
Fat: 10g
Protein: 25g
Carbohydrates: 15g
Fiber: 3g
Sugar: 7g
Sodium: 800mg
Substitutions for ingredients:
- You can use any combination of seafood you prefer.
- You can use fresh or canned tomatoes instead of diced tomatoes.
- You can use chicken or beef broth instead of seafood or vegetable broth.
Variations:
- You can add chopped carrots, celery, or potatoes to the stew for extra vegetables.
- You can add a splash of white wine or sherry to the stew for extra flavor.
- You can add a pinch of red pepper flakes for some heat.
Tips and tricks:
- Make sure to clean the seafood thoroughly before adding it to the stew.
- Don't overcook the seafood or it will become tough and rubbery.
- You can use frozen seafood instead of fresh, just make sure to thaw it completely before using.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in a pot over medium heat until heated through.
Presentation ideas:
- Serve the stew in individual bowls with a slice of crusty bread on the side.
Garnishes:
- Fresh parsley
Pairings:
- Serve with a side salad or roasted vegetables.
Suggested side dishes:
- Mixed greens salad with a lemon vinaigrette
- Roasted asparagus with garlic and lemon
Troubleshooting advice:
- If the stew is too thin, you can thicken it with a cornstarch slurry (1 tbsp cornstarch mixed with 1 tbsp cold water) added to the pot and stirred until thickened.
Food safety advice:
- Make sure to cook the seafood to an internal temperature of 145°F to ensure it is safe to eat.
Food history:
- Seafood stews are a popular dish in many coastal regions around the world, including Italy, Spain, and Portugal.
Flavor profiles:
- This seafood stew is savory, slightly sweet, and has a hint of acidity from the tomatoes.
Serving suggestions:
- Serve the stew with a slice of crusty bread to soak up the broth.
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