Healthy Recipes

Stew Up Gains With a Seafood Provencale

Add more variety to your muscle-building meal with this seafood stew.

by
 Fish Stew: Seafood Provencale
Calories 746
Protein 68g
Fat 14g
Carbs 39g

Clams, scallops, shrimp, and mussles pack this stew with the right amount of lean protein -- a southeastern French cuisine.  

Seafood Provençale Servings: 4
You'll need
  • 1 tbsp olive oil
  • 1 medium red onion, thinly sliced
  • 1 medium red bell pepper, thinly sliced
  • 1 medium yellow bell pepper, thinly sliced
  • 2 tbsp minced garlic
  • 1 Ib fresh tomatoes, chopped
  • 1 cup vegetable broth or water
  • 1 1/2 Ib mussels, washed
  • 1 cup white wine
  • 1 cup clam juice
  • 1 Ib littleneck clams, washed
  • Zest of 1 lemon
  • 10 fresh jumbo scallops
  • Salt and pepper, to taste
  • 1 Ib medium wild shrimp, peeled and deveined
  • 2 tbsp chopped fresh basil
Directions 
1. Heat oil in a pan, then sauté onion, peppers, and 1 tbsp garlic over medium heat for 15 minutes. Add tomatoes and broth; simmer.
2. In another hot sauté pan, add mussels, 1/2 tbsp garlic, 1/2 cup wine, and 1/2 cup clam juice. Cover and cook mussels until all shells open. Drain in a colander and reserve remaining liquid. Repeat process with clams.
3. Strain reserved mussel and clam liquid; add liquid and lemon zest to tomato sauce.
4. Season scallops with salt and pepper and sear in a sauté pan 30 seconds each side; set aside. Sear shrimp in same pan 2 minutes each side. Add seafood to sauce; simmer 20 minutes on medium-low. Add basil; stir.
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