Casseroles, Stews
1 ratingsRate
Seafood and black bean stew
This colourful , healthy one-pot seafood stew, is a wonderfully luxurious meal!
Reviewed by our expert panel Serves: 4
Time to make: 45 mins
Total cost: $25.72 / $6.43 per serve
(at time of publication)
Units: Metric | Imperial (US)
Ingredients
- 1 tablespoon olive oil
- 1 medium red onion, thinly sliced
- 2 stalks celery, thinly sliced
- 3 cloves garlic, thinly sliced
- 1 teaspoon smoked paprika
- 2 tablespoons no-added-salt tomato paste
- ½ cup white wine
- 4 large tomatoes, chopped
- 400g can black beans, rinsed, drained
- 500g seafood marinara mix
- 2 tablespoons chopped fresh flat-leaf parsley
- 2 cups steamed green beans (fresh or frozen) and courgette pieces, to serve
- 4 slices toasted grainy sourdough, to serve
Instructions
- In a large saucepan, heat oil over medium heat. Gently fry onion and celery for 5 minutes, or until softened. Add garlic and paprika and cook, stirring, for 1 minute, or until fragrant. Add tomato paste and cook, stirring, for 1 minute. Add wine and simmer until reduced by half.
- Add tomatoes, black beans and 1 cup of water to pan, and bring to the boil. Reduce heat, cover and simmer for 15 minutes.
- Add seafood mix and gently stir to combine. Simmer, partially covered, for 5 minutes, or until seafood is just cooked through.
- Garnish with parsley and serve with greens and sourdough.
Variations
Make it gluten free: Check paprika and tomato paste are gluten free. Use gluten-free bread.
Nutrition Info (per serve)
-
Calories 387cal
-
Kilojoules 1620kJ
-
Protein 23g
-
Total fat 9g
-
–Saturated fat 1g
-
Carbohydrates 40g
-
–Sugars 10g
-
Dietary fibre 12g
-
Sodium 710mg
-
Calcium 240mg
-
Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Mark O'Meara
First published: Aug 2017
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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