Hearty & Easy Tomato Seafood Stew: A 30-Minute Weeknight Delight
Imagine a robust, comforting meal that’s packed with flavor, incredibly healthy, and ready in a flash. This savory tomato seafood stew brings together tender vegetables, succulent shrimp, and flaky fish fillets, all simmered to perfection in a richly seasoned tomato broth. It’s a recipe designed for ease and deliciousness, making it an absolute lifesaver for busy weeknights. With a prep time of just 10 minutes and a cook time of 20-25 minutes, you can have a gourmet-tasting dinner on your table in roughly 30 minutes! For more quick and healthy meal ideas that fit seamlessly into your lifestyle, be sure to explore our dedicated Quick Healthy Recipes page.
For years, I’ve made a conscious effort to incorporate seafood into our weekly dinner rotation at least once. This particular savory tomato seafood stew has proven to be such a delightful and straightforward recipe that it frequently graces our family’s menu. Beyond its undeniably healthy attributes and incredible flavor, this recipe—much like most seafood dishes—stands out for its remarkable speed and simplicity in preparation. It’s a perfect example of how nutritious eating doesn’t have to be complicated or time-consuming, making it an ideal choice for anyone looking to boost their intake of wholesome ingredients without spending hours in the kitchen.
While seafood sometimes carries a reputation for being expensive, this stew offers a clever and economical way to enjoy it. Utilizing just 1 to 1 1/2 pounds of assorted seafood, it becomes significantly more budget-friendly than, say, grilling up 3 to 4 pounds of salmon – which, I must admit, is a personal favorite indulgence. By combining different types of seafood and stretching them with an abundance of vegetables and a flavorful broth, you create a hearty and satisfying meal that feels luxurious without breaking the bank.
Is Seafood Good for You? Exploring the Nutritional Benefits
Absolutely, seafood is an excellent addition to almost any diet! All types of seafood are exceptional sources of lean protein, which is essential for muscle repair, growth, and overall body function. What sets seafood apart from many red meats and poultry is its typically lower fat content, especially in saturated fats. Instead, it’s loaded with an array of beneficial vitamins and minerals that are crucial for maintaining good health.
Perhaps the most celebrated nutritional aspect of seafood is its rich supply of omega-3 fatty acids. These healthy fats, particularly abundant in fish like salmon and tuna, are vital for heart health, brain function, and reducing inflammation throughout the body. Regular consumption of omega-3s has been linked to a reduced risk of chronic diseases and can even support mood regulation.
However, making informed choices when it comes to seafood consumption is important. Factors like sourcing, mercury levels, and sustainable fishing practices should be considered. For a comprehensive and balanced perspective on choosing and consuming seafood responsibly, I highly recommend reading this insightful article from The Washington Post.
This particular stew was born out of culinary creativity, combining elements I cherished from several different recipes with ingredients I already had on hand. The result surpassed all expectations, transforming it into a cherished staple in our household. It’s a testament to how simple ingredients and a bit of improvisation can lead to truly spectacular dishes.
Savory Tomato Seafood Stew: A Deep Dive into Flavor and Simplicity
Crafting This Delightful Seafood Stew
The beauty of this stew lies in its simple yet robust ingredient list. Beyond the star seafood components – succulent shrimp and tender fish fillets – the recipe relies on a flavorful tomato base that’s both convenient and incredibly satisfying. We start with a jar of seasoned tomato pasta sauce, which provides a rich depth of flavor with minimal effort. Complementing this is a can of diced tomatoes and chilies (like Rotel), adding a pleasant tang and a subtle hint of spice that elevates the entire dish. If you’re feeling ambitious or have a garden harvest to use up, opting for homemade versions of these tomato bases can make this stew even more special, as I often do with my homemade roasted tomato sauce and canned Rotel knockoff tomatoes and chilies.
The vegetables are another cornerstone of this hearty stew, contributing both texture and essential nutrients. We include classic aromatics like onions and garlic, which form the foundational flavor layer. Hearty potatoes and carrots add substance and sweetness, while diced sweet red and yellow bell peppers introduce vibrant color and a fresh, crisp element. The addition of dried herbs such as oregano, basil, and thyme infuses the broth with a Mediterranean-inspired warmth, perfectly complementing the tomato and seafood flavors. A touch of cayenne is optional but highly recommended if you enjoy a little extra kick.
One of the true joys of cooking from scratch, especially if you have a garden, is incorporating your own produce. I often use my frozen homegrown roasted tomato sauce and canned tomatoes and chilies. Even better, I get to toss in chopped red and yellow peppers from my freezer stash that I harvested during the summer. There’s nothing quite like enjoying the bounty of your garden, even in the middle of winter, to make a meal feel extra special and deeply satisfying.
This stew truly excels as a weeknight option because of its quick assembly and fast-cooking ingredients. The combination of convenient pantry staples and rapidly cooked seafood and vegetables means you can go from prep to plate in an incredibly short amount of time, making it perfect for those evenings when you crave a homemade meal but are short on time.
When I first developed this recipe, I initially used salmon instead of a typical white fish because that’s what I happened to have in the freezer. I admit I was a little apprehensive, fearing that the rich tomato broth might overpower the delicate flavor of the salmon that I adore. To my pleasant surprise, the flavors harmonized beautifully, and the salmon stood up wonderfully to the robust tomato base without being overshadowed. This experience taught me that this stew is incredibly versatile and works well with various types of fish. Now, I frequently make it with salmon whenever we have it, as well as with more traditional white fish varieties like cod, tilapia, or halibut.
No seafood stew is truly complete without the perfect accompaniment! Don’t forget to serve this delicious concoction with a generous amount of hearty, crusty bread. The bread is essential for soaking up every last drop of the savory, herb-infused broth, ensuring that not a single bit of its incredible flavor goes to waste. A simple green salad on the side would also provide a refreshing contrast and complete this wholesome meal.
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Savory Seafood Tomato Stew
Ingredients
- 2 tablespoons olive oil or butter or a combination
- 1 large onion finely chopped
- 1 tablespoon minced garlic about 3-4 cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1/8 teaspoon cayenne pepper optional, for a touch of heat
- 1 14- ounce can diced tomatoes & chilies such as Rotel – try my home-canned version for authentic flavor
- 1 24- ounce jar tomato pasta sauce easy homemade sauce or your favorite store-bought variety
- 2 cups chicken broth or vegetable broth, or even fish broth for an extra layer of seafood flavor
- 4 medium potatoes peeled and diced into 1/2-inch cubes
- 1 cup sliced carrots or diced carrots
- 1 cup diced sweet red or yellow peppers fresh or frozen bell peppers work beautifully
- 1 pound firm white fish fillets such as cod, tilapia, halibut, or even salmon, cut into 1-inch pieces
- 1/2 pound large shrimp peeled and deveined, or scallops for a luxurious touch
- Salt and freshly ground black pepper to taste*
Instructions
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In a large, heavy-bottomed 6-quart stock pot or Dutch oven, heat the olive oil or butter (or a combination of both) over medium heat. Allow the fat to melt and shimmer before adding your aromatics.
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Add the chopped onion to the pot and sauté for 2-3 minutes, stirring occasionally, until it begins to soften and become translucent. Then, stir in the minced garlic, dried oregano, basil, thyme, and the optional cayenne pepper. Continue to sauté for another minute until the garlic is fragrant, being careful not to burn it.
- Increase the heat to medium-high. Pour in the diced tomatoes & chilies, tomato pasta sauce, and chicken broth. Add the diced potatoes, sliced carrots, and diced bell peppers. Bring the mixture to a gentle boil, then reduce the heat to low, cover the pot, and simmer for 15 minutes. Cook until the vegetables are tender when pierced with a fork but still hold their shape.
Notes
Customization Ideas: Feel free to add other quick-cooking vegetables like spinach or zucchini during the last 5-10 minutes of simmering. For an even more authentic cioppino-style stew, consider adding clams or mussels in their shells during the final cooking stage; they’re cooked when their shells open.
Storage & Reheating: Leftover stew can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop over low heat until warmed through, adding a splash of broth or water if it seems too thick.
Nutrition
Other Delicious Seafood Recipes To Try:
If you’re a fan of seafood and looking for more quick, healthy, and flavorful meal ideas, you’ve come to the right place. Diversifying your seafood repertoire is a fantastic way to enjoy its many health benefits and explore new culinary horizons. Here are some more of our favorite seafood recipes that are sure to become staples in your kitchen:
- Healthy Lemon Vegetable & Fish Foil Packets (Grill or Oven Bake): An incredibly easy and mess-free way to cook fish and vegetables, perfect for a light and healthy meal.
- Baked White Fish with Parmesan-Herb Crust (ready in 20 minutes): A quick and elegant dish featuring flaky white fish topped with a savory, crispy crust.
- Garlic Shrimp and Green Bean Pasta 30 Minute Meal: A delightful pasta dish that combines tender shrimp, fresh green beans, and a fragrant garlic sauce for a truly satisfying meal.
- Greek Salmon and Vegetable Frittata with Creamy Feta Sauce: A protein-packed and flavorful frittata that’s perfect for brunch, lunch, or a light dinner.
- Salmon Patties with Flax (Gluten-Free): A healthier twist on classic salmon patties, offering a gluten-free option that’s rich in omega-3s.
This beloved recipe has been thoroughly reviewed and updated to bring you the best possible cooking experience. It was originally published in March of 2012, and we’re thrilled to continue sharing its deliciousness with you!