Lean and Green Entree | Italian Seafood Stew

Stew is a winter staple and this delicious recipe is the perfect spin on this staple. Enjoy!

Lean & Green Entree | Italian Seafood Stew

1 leanest – 3 green – 2 healthy fat – 2 condiment (per serving) 
Servings 4 Servings


  • 1/2 lb. bay scallops
  • 1/2 tsp ground black pepper
  • 1/2 lb. lump crabmeat
  • 1 cup diced fennel
  • 1/2 cup fresh basil, cut into fine strips
  • 1 cup diced green bell pepper
  • 8 tsp olive oil
  • 1/4 tsp pepper flakes
  • 1 1/2 tsp salt
  • 1/2 cup scallions, cut into 1-inch pieces
  • 1/2 lb. shrimp, half length-wise
  • 1/2 lb. tilapia, diced
  • 1 (28-oz.) can diced tomatoes


  • In a saucepan, sweat the red pepper flakes in the olive oil for about 30 seconds.
  • Add the scallions, fennel, and green pepper, and continue to sweat for about 3 to 4 minutes over moderate heat.
  • Add the tomatoes, including the juice, and bring to a boil.
  • Simmer for about 8 minutes until all vegetables are tender.
  • Combine the halved shrimp and diced tilapia with the scallops in a bowl and season with salt and pepper; mix very carefully.
  • Add the seasoned seafood to the simmering tomatoes, bring to a near boil, and cook gently for 3 to 4 minutes.
  • Add the crabmeat and basil, stir very carefully, and heat through.
  • Divide stew into 4 equal portions (about 2 cups per serving), garnish with basil leaves, and serve hot.

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