Oops! It appears that you have disabled your Javascript. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript!
Seafood and black bean stew
Casseroles, stews
1 ratingsRate

Seafood and black bean stew

This colourful , healthy one-pot seafood stew, is a wonderfully luxurious meal!
Serves: 4
Time to make: 45 mins
Total cost: $25.72 / $6.43 per serve

(at time of publication)

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

    1. 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.
    2. Add tomatoes, black beans and 1 cup of water to pan, and bring to the boil. Reduce heat, cover and simmer for 15 minutes.
    3. Add seafood mix and gently stir to combine. Simmer, partially covered, for 5 minutes, or until seafood is just cooked through.
    4. 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)

    • Kilojoules 1620kJ

    • Calories 387cal

    • Protein 23g

    • Total fat 9g

    • –Saturated fat 1g

    • Carbohydrates 40g

    • –Sugars 10g

    • Dietary fibre 12g

    • Sodium 710mg

    • Calcium 240mg

    • Iron 5.5mg

    Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
    Save to favs
     See favs     PRINT

    Rate and share:

    Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut
    Photographer: Mark O'Meara
    First published: Aug 2017

    RELATED ADVICE LATEST ADVICE

    How to break free from the diet mindset

    Stopping the weight gain: To have and to hold

    The science behind our desire for salt

    People toasting glasses of water at a table

    3 smart ways to trick yourself into drinking less alcohol

    The milky way

    4 tricks from space to protect your back at work

    Two big plant-based or vegetarian burgers

    Are plant-based burgers healthy?

    Please log in

    This page requires a healthyfood.com account. Please create one below, or sign in if you already have one.

    * We’ll never pass your email address to third parties, or send you spammy stuff, we promise.

    Thanks, you're good to go!

    X
    {{formAction == 'login' ? "Log in here to continue" : "See more from Healthy Food Guide" }}

    {{formAction == 'login' ? "" : "Get more expert advice, nutrition packed recipes, meal plans, videos and resources." }}
    Create a free account to access 6 items per month or log in here.

    Need an account?

    *By using our site you agree to our Terms of Use and Privacy Policy

    Thanks, you're good to go!

    X
    Go to homepage*Subsequent months will be $2.75
    {{ contentNotIncluded('company') }} has not subscribed to {{ contentNotIncluded('contentType') }}.

    Ask your librarian to subscribe to this service next year. Alternatively, use a home network and buy a digital subscription—just $1/week...

    Go back