Mediterranean Spicy Seafood Stew
This Mediterranean seafood stew is a vibrant, heartwarming dish full of tender shrimp, vegetables, garlic, herbs, and a touch of spice. It’s light yet satisfying, and perfect for soaking up with crusty bread. This version emphasizes olive oil, tomatoes, and fresh herbs common to Mediterranean cuisine.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
1 lb (450g) shrimp, peeled and deveined
2 tbsp extra virgin olive oil
1 medium onion, finely chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
3 garlic cloves, minced
2 medium tomatoes, chopped (or 1 can diced tomatoes)
1 tbsp tomato paste
1/2 tsp red pepper flakes (adjust to taste)
1 tsp smoked paprika
1/2 cup dry white wine (optional)
1 1/2 cups seafood stock or vegetable broth
1/2 tsp dried oregano
1/2 tsp thyme
Salt and pepper to taste
Juice of half a lemon
Fresh parsley, chopped (for garnish)
Crusty bread, for serving
Instructions
Sauté the Aromatics:
Heat olive oil in a large skillet or pot over medium heat. Add onions and bell peppers. Cook until softened (about 5 minutes).
Add Garlic & Spices:
Stir in the garlic, red pepper flakes, smoked paprika, oregano, and thyme. Cook for 1 minute until fragrant.
Add Tomatoes & Simmer:
Add chopped tomatoes, tomato paste, and white wine (if using). Simmer for 5–7 minutes to reduce slightly.
Add Broth & Simmer More:
Pour in the seafood stock or vegetable broth. Season with salt and pepper. Simmer for another 10 minutes to build flavor.
Cook the Shrimp:
Add the shrimp and cook until they turn pink and are fully cooked (about 4–5 minutes). Squeeze in lemon juice to brighten the flavor.
Serve:
Garnish with fresh parsley and serve hot with slices of crusty bread.
Tips for Best Results
Use Fresh or Frozen Shrimp: Fresh shrimp has the best flavor, but high-quality frozen shrimp works well too. Thaw fully before cooking.
Don’t Overcook the Shrimp: They only need 3–5 minutes. Overcooked shrimp turn rubbery.
Build Flavor with Wine: A splash of dry white wine (like Sauvignon Blanc) adds depth to the broth.
Crusty Bread is Key: Choose rustic sourdough or baguette to soak up the delicious broth.
Add Lemon at the End: This enhances the brightness and balances the rich tomato base.
Variations
Mixed Seafood: Add mussels, clams, squid, or chunks of firm white fish like cod or halibut for a traditional Mediterranean seafood medley.
Low-Carb Option: Skip the bread and serve over cauliflower rice or zucchini noodles.
Spicier Kick: Add chopped chili peppers or more red pepper flakes.
Herb Boost: Stir in fresh basil, dill, or mint just before serving for an herby twist.
Creamy Version: Stir in a splash of coconut milk or cream for a different texture and flavor.
Frequently Asked Questions (Q&A)
Q: Can I make this ahead of time?
A: Yes, you can prepare the stew base in advance and add the shrimp just before serving to avoid overcooking.
Q: Can I freeze it?
A: The base (without shrimp) freezes well. Add freshly cooked shrimp when reheating for the best texture.
Q: What can I use instead of white wine?
A: You can use more broth with a splash of lemon juice or white wine vinegar as a non-alcoholic alternative.
Q: Is this stew gluten-free?
A: Yes, just skip the bread or use gluten-free bread on the side.
Q: Can I use canned tomatoes?
A: Absolutely. Use a 14-ounce can of diced tomatoes if fresh aren’t available.
Nutrition (Per Serving – Approximate)
Calories: 320
Protein: 28g
Fat: 15g
Carbs: 15g
Fiber: 4g
Sugar: 6g
Sodium: 680mg
Note: Values may vary based on specific brands and portion sizes.
Conclusion
This Mediterranean Spicy Seafood Stew is a soul-warming, flavor-packed dish that’s as healthy as it is delicious. Whether you’re making it for a cozy family dinner or to impress guests, it brings the essence of the Mediterranean coast to your table — bold, fresh, and satisfying. Serve it with a chilled glass of wine, a good loaf of crusty bread, and enjoy every bite!