The Protein-Rich Stew for Seafood Lovers

This customizable stew recipe can be made with nearly any seafood you have on hand – the more variety, the better for flavor, protein and healthy omega-3 fats.

Photo: Rob Fiocca

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If you’re trying to decide which type of seafood to have for dinner tonight, no need to choose just one variety – in this quick and easy stew, we combine cod, clams and mussels to create a rich and hearty stew in just 35 minutes with 25 g of protein and brimming with healthful omega-3 fatty acids.

Working with mussels

Mussels play a key role in this stew, and if you’re not used to working with them, we’re about to change that. Cleaning and debearding mussels can seem intimidating, but it’s actually quite a simple process. To clean mussels, simply place them in a colander and rinse under cold water, as the majority of mussels are farmed and do not required soaking. All shells should be intact and tightly closed. Discard any mussels with cracks or open shells that do not close when tapped. To debeard them, pull the thread tag with your fingers. Scrub shells with a small brush to remove sand. (Check out our video here to see how the pros do it.)

While our seafood stew calls for mussels, clams and cod, do feel free to add your seafood of choice to the mix — large shrimp, scallops, salmon or crab all work beautifully.

Rich in omega-3s

Omega-3 fatty acids found in seafood are considered a potent anti-inflammatory that can positively impact arthritis, cardiovascular conditions, neurodegenerative disorders and even traumatic brain injuries. A component of your cell membranes, these fatty acids are often referred to as essential because the body can’t make them on its own, and you need to get them from food (such as this stew) or supplements.

About Dutch ovens

In this recipe, we use a Dutch oven to simmer our comforting seafood stew. Dutch ovens are made from cast iron, which means they retain heat well. Many of them have an enamel coating, which makes the cooking surface nonstick and doesn’t require seasoning. A Dutch oven is a great tool to have in a well-stocked kitchen but if you don’t have one, you can use a stainless steel pot instead.

Cooking with wine

Remember that when it comes to choosing a wine, never cook with a wine you wouldn’t drink – a poor quality wine yields a poor quality dish. So use your favorite dry white wine in this stew, then pour yourself a nice glass to drink alongside.


Seafood Lovers’ Stew

Prep Time
15 min
Cook Time
20 min
35 min


  • ¼ cup extra-virgin olive oil
  • 1 large yellow onion, chopped
  • ½ bulb fennel, thinly sliced
  • 2 stalks celery, chopped
  • 1 red bell pepper, diced
  • 8 mini potatoes (any color), thinly sliced
  • 5 cloves garlic, chopped
  • 1 tsp each sea salt, dried oregano and red pepper flakes
  • ½ tsp ground black pepper
  • 1 13-oz BPA-free can unsalted chopped tomatoes
  • 1 ½ cups dry white wine
  • 1 cup water
  • 1 cup clam juice
  • 1 ½ lb thick fillet cod, cut into large chunks
  • 1 lb mussels, cleaned
  • 1 lb littleneck clams, cleaned
  • chopped fresh cilantro or fennel fronds, for garnish


  1. In a large Dutch oven on medium, heat oil. Add onion, fennel and celery and cook, stirring often, until vegetables are softened, about 8 minutes. Stir in bell pepper, potatoes, garlic, salt, oregano, pepper flakes and black pepper and cook for 2 to 3 minutes. Stir in tomatoes and bring to a gentle boil.
  2. Add wine and cook, stirring, for 5 minutes. Add water and clam juice, cover and cook for 3 minutes. Add cod and cook, covered, for 6 minutes. Nestle in mussels and clams, gently stirring. Cook until mussels open, about 5 minutes; discard any that remain closed. Serve with chopped cilantro and fennel fronds if desired.

Nutrition Information

  • Serving Size ⅛ of recipe
  • Calories 244
  • Carbohydrate Content 15 g
  • Cholesterol Content 56 mg
  • Fat Content 9 g
  • Fiber Content 3 g
  • Protein Content 25 g
  • Saturated Fat Content 1 g
  • Sodium Content 607 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 6 g
  • Polyunsaturated Fat Content 1 g