Mushroom Seafood Stew
This mushroom seafood stew is packed with lean protein and vegetables. A hearty weekday meal that you can have ready in under 30 minutes!
Servings: 2 to 4
Ingredients
Seafood
- 2 sea bass fillets , cut into 3 to 4 pieces each
- 1/2 pound shrimp , peeled and deveined
- 1/4 cup Japanese sake
- 2 tablespoons soy sauce
- 2 tablespoons potato starch (or cornstarch)
Stew
- 2 tablespoons olive oil
- 2 tablespoons minced garlic
- 1/4 onion , thinly sliced
- 1/2 pound (220 grams) green beans
- 1/2 pound (220 grams) mushrooms , sliced
- 4 ounces (120 grams) canned artichoke hearts , drained and sliced
- 2 cups mushroom broth (or chicken broth, or water)
- 1/2 teaspoon dried marjoram
- 1/2 teaspoon dried tarragon
- 1/2 teaspoon dried thyme
- 1/2 teaspoon garam masala powder
- Salt to taste
Instructions
- Place sea bass fillets and shrimp onto a plate. Mix Japanese sake, soy sauce, and potato starch (or cornstarch) in a bowl until fully incorporated. Pour over the seafood and gently mix by hand. Let marinate for 10 to 15 minutes.
- Heat olive oil in a dutch oven (or a skillet large enough for stew) over medium heat until warm. Add garlic and onion. Cook and stir until tender.
- Add green beans. Cook for 4 to 5 minutes.
- Add mushrooms and artichokes. Cook and stir until the beans turn soft, 4 to 5 minutes.
- Add broth, dried marjoram, tarragon, thyme, and garam masala. Cook until boiling.
- Add seafood, along with all the liquid, into the pot. Let simmer until the seafood is just cooked through, 2 to 3 minutes.
- Adjust seasoning with salt. Gently mix the broth with a spatula. Be careful not to overcook the fish, or it will fall apart.
- Serve warm as main.
Nutrition
Serving: 510g, Calories: 348kcal, Carbohydrates: 28.7g, Protein: 41g, Fat: 9.5g, Saturated Fat: 1.6g, Cholesterol: 175mg, Sodium: 1197mg, Potassium: 584mg, Fiber: 7.1g, Sugar: 7.2g, Vitamin A: 1150IU, Vitamin C: 38.8mg, Calcium: 160mg, Iron: 2.9mg