Vegetables, shrimp, and fish fillets are simmered in a seasoned tomato sauce to make this savory tomato seafood stew that's as delicious as it is easy! Ready in just 30 minutes, it's perfect for weeknights. Head over to the Quick Healthy Recipes page for more ideas.
For the last number of years I've been trying to make seafood part of at least one dinner each week, and this savory tomato seafood stew is so good and easy that it makes an appearance on our menus often. Besides being healthy and delicious, this recipe (and most seafood in general) is quick and easy to make.
Since seafood is expensive, using 1 to 1 1/2-pounds of seafood is also a lot more economical than grilling up 3 to 4 pounds of salmon (which, alas, is my favorite...sigh).
Is seafood good for you?
Yes, all seafood types are good sources of protein, but do not contain as much fat as meats and poultry. The are full of good for you vitamins and minerals, as well as omega-3s (salmon and tuna especially).
But there are some considerations when choosing seafood to consume and this article from The Washington Post gives a fairly balanced viewpoint.
I created this stew from a couple of different recipes I had, combining what I liked about each with what I had on hand. It turned out far better than I expected, which is why it's a staple at our house now.
Tomato Seafood Stew
Making The Seafood Stew
Besides shrimp and fish fillets, this recipe calls for a jar of of seasoned tomato pasta sauce along with diced tomatoes and chilies (like Rotel).
The vegetables include onions, potatoes, carrots, and peppers along with herbs and broth.
I was able to use a jar each of my frozen garden harvest seasoned tomato sauce and my canned Rotel knockoff tomatoes and chilies, plus some chopped red & yellow peppers that I grew and had in the freezer.
I love it when the garden keeps giving in the depths of winter - don't you?
This comes together fairly quickly with the convenient ingredients and quick-cooking seafood and vegetables, making it a great weeknight option.
When I first made this I used salmon instead of the typical white fish because that is what we had in the freezer. I was afraid the tomato broth would overpower the salmon flavor that I love, but I was happily surprised to find that it didn't.
Now I love making this with salmon when we have it as well as white fish. Just don't forget to serve with a hearty bread to soak up all the delicious broth!
Savory Seafood Tomato Stew
Ingredients
- 2 tablespoons olive oil or butter or a combination
- 1 onion chopped
- 1 tablespoon minced garlic
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1/8 teaspoon cayenne optional
- 1 14- ounce can diced tomatoes & chilies Rotel - here's my home-canned version
- 1 24- ounce jar tomato pasta sauce easy homemade sauce or store-bought
- 2 cup chicken broth or fish broth, if you have it
- 4 medium potatoes diced
- 1 cup sliced carrots
- 1 cup diced sweet red or yellow peppers fresh or frozen
- 1 pound fish fillets cod, tilapia, halibut or salmon, cut into 1-in. pieces
- 1/2 pound shrimp peeled and deveined or scallops
- salt to taste*
Instructions
- Heat the oil or butter over medium heat in a large 6-qt. stock pot.
- Add the onion, garlic, oregano, basil, thyme, and cayenne if using, and saute for about 5 minutes.
- Turn the heat to medium-high and add the tomatoes, tomato sauce, broth, potatoes, carrots, and peppers. Bring to a boil, then reduce the heat and simmer, covered, for 20 minutes or until the vegetables are tender.
- Stir in the seafood, replace cover and simmer for 5 minutes more or until fish is cooked through and opaque in the center.
- Season to taste with salt and serve with a good crusty bread.
Notes
Nutrition
Other Seafood Recipes To Try:
- Healthy Lemon Vegetable & Fish Foil Packets (Grill or Oven Bake)
- Baked White Fish with Parmesan-Herb Crust (ready in 20 minutes)
- Garlic Shrimp and Green Bean Pasta 30 Minute Meal
- Greek Salmon and Vegetable Frittata with Creamy Feta Sauce
- Salmon Patties with Flax (Gluten-Free)
This recipe has been updated - it was originally published in March of 2012.
Simple Real Food Dinner Menus + Shopping Lists
Subscribe to the popular newsletters AND get access to this Seasonal Menu Ebook with 20 weeks of dinner menu ideas in the VIP Subscriber Library - with more notebooks, checklists & recipes. We'll never send spam - read our Privacy Policy here.
