Heart Healthy Seafood Stew

(5.0)
By Judy Capodanno
Updated 6/24/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic

This healthy seafood recipe is loaded with high protein shell fish like mussels, clams and shrimp. We added white beans, sausage and more flakey white fish to boost the protein even higher. You'll like this easy recipe for a heart healthy seafood stew because it's a very low calorie dinner, making it ideal for people following a high protein or weight loss diet. Best of all, our recipe for healthy fish stew is ready to eat in 30 minutes.

Total Time
35 minutes
Servings
8
Calories
181
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Photo Credit: Adobe Stock

Ingredients

Recipe yields 8 servings

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How to Make Seafood Stew

  1. Step 1

    In a large saucepan, heat olive oil over medium-low heat. Add bell pepper, garlic, shallot, red-pepper flakes and chorizo.

  2. Step 2

    Cook until the shallot is translucent, about 3 minutes. Add mussels, clams, chicken stock and wine and cook, covered, for 5 minutes, or until shells open.

  3. Step 3

    Remove mussels and clams, keeping liquid and chorizo in pan.

  4. Step 4

    Add shrimp, cod, white beans with reserved liquid and thyme.

  5. Step 5

    Reduce heat to a simmer and cook, covered, for about 5 minutes, or until shrimp are bright orange and cod is white and flaky.

  6. Step 6

    Remove lid. Return mussels and clams to saucepan. Add salt and black pepper to taste.

  7. Step 7

    Cook for 2 minutes more. Serve immediately.

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Nutrition Facts

Serving Size:
1 cup

181
Calories
5
g
Fat
79
mg
Cholesterol
356
mg
Sodium
10
g
Carbs
1
g
Sat. Fat
3
g
Fiber
23
g
Protein
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