Recipe description
July 21, 2026
Seafood stew with tomato
Tomato-bright seafood stew that nourishes digestion and gut diversity.
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables and plant-based ingredients.
- Includes seafood and olive oil for balanced gut-friendly fats and protein.
- Tomato-based broth provides polyphenols and flavorful variety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tomato
4
piece
Tomato, paste
2
tablespoon
Onion
1
piece
Garlic
3
clove
Carrot
1
piece
Celery
2
stalk
Capsicum, red
1
piece
Prawn
200
gram
Mussel
200
gram
Whitefish
200
gram
Fish stock
500
ml
Oil, olive
2
tablespoon
Oregano
1
teaspoon
Thyme
0.5
teaspoon
Parsley
2
tablespoon
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Wine, white
100
ml
Instructions
1
Prepare the vegetables: dice the onion, mince the garlic, chop the carrot and celery into small pieces, and dice the bell pepper. Roughly chop the tomatoes.
2
Heat olive oil in a large pot over medium heat. Add the onion and cook for 3-4 minutes until softened. Add the garlic and cook for another minute until fragrant.
3
Add the carrot, celery, and bell pepper to the pot. Cook for 5-6 minutes until vegetables begin to soften.
4
Stir in the tomato paste and cook for 1-2 minutes to deepen its flavor. Add the chopped tomatoes, oregano, and thyme. Cook for another 2-3 minutes.
5
Pour in the white wine and let it simmer for 2-3 minutes until reduced by half. Add the fish stock and bring to a gentle simmer.
6
Season with salt and pepper. Cover and simmer for 15-20 minutes to allow the flavors to develop.
7
Cut the white fish fillet into bite-sized pieces. Add the fish pieces to the simmering stew and cook for 3-4 minutes until just opaque.
8
Add the prawns and mussels to the pot. Cover and cook for 3-5 minutes until the prawns are pink and cooked through, and the mussels have opened (discard any that don't open).
9
Taste and adjust seasoning if needed. Stir in the chopped fresh parsley just before serving.
10
Ladle the seafood stew into bowls and serve immediately with crusty bread if desired.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
40 g
Protein
16 g
Carbohydrates
5 g
Fiber
6 g
Sugar
18 g
Fat
4 g
Saturated fat
1.4 g
Salt
FAQ
Can I substitute prawns or mussels with other seafood or meat?
Yes. You can use firmer white fish, calamari, other shellfish, or even chicken; adjust cooking times so the seafood stays tender.
Is this dish gluten-free?
Yes, as written it is gluten-free if you use gluten-free fish stock and check labels on any added ingredients.
Is the recipe dairy-free?
Yes. It contains no dairy ingredients.
How should I store leftovers and how long will they last?
Cool promptly and refrigerate in a sealed container for 1–2 days. You can freeze leftovers for longer storage, but the texture of seafood may change.
What can I substitute for white wine if I don’t have any?
Use extra fish stock or water with a squeeze of lemon; you can also add a splash of white wine vinegar diluted with water.
Can I make this spicy or milder?
Add red pepper flakes or hot sauce for heat; omit for a milder version.
What sides pair well with this stew to boost fiber?
Serve with crusty bread and consider fiber-rich sides like brown rice, quinoa, or a green salad.
How do I adapt the cooking times if using different seafood?
Fish pieces cook in about 3–4 minutes; prawns and mussels 3–5 minutes. Avoid overcooking to keep seafood tender.
Can I freeze this dish or make it in advance?
You can freeze after cooking and reheat gently. Note that seafood texture may change after freezing.
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