How to Make Mediterranean Seafood Stew

By Marie Rama, Bryan Miller

If beef isn’t your thing, and you’re wondering whether stew has any place on your menu at all, be sure to try this Mediterranean Seafood Stew recipe. It just may change how you think about stew forever!

Before you make it, you’ll need to know how to devein shrimp; the figure shows you the easy steps to take using a tool called a deveiner.

[Credit: Illustration by Elizabeth Kurtzman]

Credit: Illustration by Elizabeth Kurtzman

Mediterranean Seafood Stew

Preparation time: About 30 minutes

Cook time: About 25 minutes

Yield: 4 servings

3 tablespoons olive oil

2 large leeks, white and light green parts only, washed and cut into 1/2 -inch pieces

2 large cloves garlic, chopped

1 red bell pepper, cored, seeded, and diced

3/4 teaspoon ground cumin

1/4 to 1/2 teaspoon red pepper flakes, or to taste

3 ripe plum tomatoes, cored and diced

1 cup dry white wine

1 cup water

Salt and black pepper

1 pound medium shrimp, shelled and deveined

3/4 pound sea scallops, cut in half

1/4 cup coarsely chopped cilantro or parsley

  1. Heat the oil in a large, deep sauté pan or skillet over medium heat.

    Add the leeks and cook, stirring occasionally, about 4 minutes, or until they wilt.

  2. Add the garlic and cook, stirring often, for another 1 to 2 minutes, until just golden.

  3. Add the red bell pepper, cumin, and red pepper flakes.

    Cook over low heat about 8 minutes, or until the peppers are tender, stirring occasionally.

  4. Add the tomatoes, wine, water, and salt and black pepper to taste.

    Cover and bring the mixture to a boil. Reduce the heat to medium and cook, partially covered, for 6 to 8 minutes.

  5. Add the shrimp and scallops and cook, partially covered, about 5 minutes more, or just until the shrimp is evenly pink and the scallops are opaque.

  6. Remove from the heat, stir in the cilantro or parsley, and serve.

Per serving: Calories 318 (From Fat 111); Fat 12g (Saturated 2g); Cholesterol 210mg; Sodium 551mg; Carbohydrate 13g (Dietary Fiber 2g); Protein 36g.

You can prepare this stew several hours ahead of serving time. Complete the recipe through Step 4, and 5 minutes before you want to serve the stew, add the seafood and finish cooking.

Can’t find leeks? Substitute one medium white onion, chopped, for the leeks in this recipe.