Dinner Ideas, Soup, Uncategorized, Vegetarian
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Seafood Stew

It’s been a slow start to the New Year for Mind over Marmalade, and we’re sorry for that! We’ve been so caught up in focusing on healthy eating, that our meals have sadly become fish and vegetables. Who wants to see 12 pictures a week of fish and vegetables? Technically, this post is fish and vegetables, but at least it’s a little more creative than roasting it all on the same pan!

I’ve always been a fan of seafood chowders and stews, but only order them at restaurants. Well, it was time to bring that into my own kitchen and re-create a seafood stew. This version doesn’t contain cream, butter, or flour, so really the only thing “unhealthy” about it is the half bottle of white wine (which is debatable whether or not this is actually unhealthy). You can play with the veggies you add, but keep it simple! You want the seafood to take centre stage here.

Keep on reading for the recipe.


Yield: 5 – 6 cups


  • 1/2 white onion, diced
  • 1 tbsp minced garlic
  • 1 large bulb fennel, thinly sliced
  • 1 large can diced tomatoes
  • 2 cups seafood or vegetable stock
  • 1/2 bottle white wine
  • 1 cup calamari
  • 12 – 14 shrimp, uncooked and tails on
  • 1 large fillet of cod, cut into large chunks
  • 1/4 cup parsley, roughly chopped
  • 2 tbsp crushed chili peppers
  • 2 tsp basil
  • 1 tsp rosemary
  • 1 tsp thyme
  • Pepper, to taste
  • Optional: 1 cup dry quinoa or barley


  1. In a large pot, heat 2 tbsp olive oil over medium-high heat. Add diced onion, garlic, and fennel. Sautee until onions have slightly browned – about 5 – 7 minutes. Add in spices and sautee for an additional minute (or until spices become fragrant).
  2. Add in whole can of diced tomatoes and vegetable broth and stir to combine. Add all seafood to the pot, reduce heat to low-medium (about a simmer), and let the seafood cook for about 10 – 12 minutes.
  3. To finish, add in the wine and parsley, and continue to cook on low-medium heat for an additional 5 minutes.
  4. Serve with either a baguette, over a grain such as quinoa or barley, or have it alone!

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