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🍲 Catalan Seafood Stew

368 kcal · 30 min · 4 servings

Ingredients

• shrimp raw, frozen 300 g
• cod, frozen 300 g
• vine tomatoes 800 g
• onions, yellow 1 pc.
• garlic cloves 2 pc.
• celery stalks 250 g
• fennel 1 pc.
• carrots 250 g
• olive oil 2 tbsp
• red wine, dry 100 ml
• vegetable broth 250 ml
• salt pinch
• bay leaves, dried 2 pc.
• parsley, fresh 20 g

Instructions

1. 1. Thaw the shrimp and cod in the refrigerator overnight.
2. 2. Bring one liter of water to a boil in a pot.
3. 3. Score a cross into the tomatoes.
4. 4. Pour boiling water over the tomatoes, let them sit briefly, and drain the water.
5. 5. Peel the skin off the tomatoes.
6. 6. Halve the tomatoes and remove the seeds.
7. 7. Dice the tomatoes into small cubes.
8. 8. Halve the onion and the garlic.
9. 9. Peel the onion and the garlic.
10. 10. Finely dice the onion and the garlic.
11. 11. Wash the celery.
12. 12. Trim the ends off the celery.
13. 13. Slice the celery into thin rings.
14. 14. Wash the fennel.
15. 15. Halve the fennel.
16. 16. Remove the hard core and stem bases from the fennel.
17. 17. Slice the fennel bulb into thin strips or shave it thinly.
18. 18. Set aside the tender fennel fronds.
19. 19. Peel the carrots.
20. 20. Trim the ends off the carrots.
21. 21. Cut the carrots into thin slices.
22. 22. Heat oil in another pot over medium to high heat.
23. 23. Sauté the onion, celery, fennel, and carrots for about three minutes.
24. 24. Add the garlic.
25. 25. Sauté the garlic for one minute.
26. 26. Add the tomatoes.
27. 27. Deglaze the tomatoes with wine.
28. 28. Pour the broth into the pot.
29. 29. Season the mixture with salt and pepper.
30. 30. Add the bay leaf.
31. 31. Bring everything to a boil.
32. 32. Simmer the mixture covered for about 15 minutes.
33. 33. Add more broth if needed.
34. 34. Rinse the cod and shrimp.
35. 35. Pat the cod and shrimp dry.
36. 36. Cut the cod into large pieces.
37. 37. Add the cod pieces to the vegetables.
38. 38. Cook the mixture covered for another six to seven minutes.
39. 39. Lightly season the shrimp.
40. 40. Add the shrimp.
41. 41. Cook the shrimp for an additional two to three minutes.
42. 42. Wash the parsley.
43. 43. Shake the parsley dry.
44. 44. Chop the parsley together with the reserved fennel fronds.
45. 45. Taste the seafood stew.
46. 46. Serve the stew sprinkled with the chopped herb mixture.

Nutrition per serving

• kcal: 368
• Protein: 35 g · Fett/Fat: 9 g · Carbs: 39 g