Seafood Stew
This chef-curated Seafood Stew offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 31g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 466 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Seafood Stew offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Seafood Stew to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Seafood Stew, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 2 1/2 cups chicken broth
- 1/2 cup uncooked long grain rice
- 2 teaspoons chili powder
- 2 garlic cloves, minced
- 1 (14.5 ounce) can diced
- tomatoes, undrained
- 3/4 cup julienned green pepper
- 3/4 cup julienned sweet red or
- yellow pepper
- 1/2 cup thinly sliced onion
- 8 ounces orange roughy or red
- snapper fillets, cut into 1-inch
- pieces
- 4 ounces uncooked medium
- shrimp, peeled and deveined
- 3/4 cup orange juice concentrate
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
In a saucepan, bring broth to a boilStep 2: Technique & Execution
Add the rice, chili powder and garlic; return to a boilStep 3: Technique & Execution
Reduce heat; cover and simmer for 15-20 minutes or until rice is tenderStep 4: Technique & Execution
Add the tomatoes, peppers and onionStep 5: Technique & Execution
Cover and cook over medium heat until vegetables are tenderStep 6: Technique & Execution
Add fish, shrimp and orange juice concentrateChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 466 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 31g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 30g | Complex, slow-digesting dietary fiber |
| Fat | 19g | Wholesome dietary lipids for micronutrient absorption |
Seafood Stew
This chef-curated Seafood Stew offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: In a saucepan, bring broth to a boil
Technique & Execution: Add the rice, chili powder and garlic; return to a boil
Technique & Execution: Reduce heat; cover and simmer for 15-20 minutes or until rice is tender
Technique & Execution: Add the tomatoes, peppers and onion
Technique & Execution: Cover and cook over medium heat until vegetables are tender
Technique & Execution: Add fish, shrimp and orange juice concentrate
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight glass container for up to 2 days.
- Reheating: Warm gently in a skillet on medium-low heat with a lid to keep the fish tender. Avoid microwaving to prevent rubbery texture.
- Freezing: We do not recommend freezing cooked fish as it degrades the texture.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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