Seafood Broccoli Rabe Stew

Serve this warm and hearty soup with toasted pieces of baguette
Contributor
stew

Andy Boy

Serve this warm and hearty soup with toasted pieces of baguette.

6
Servings
324
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Tablespoon extra virgin olive oil
  • 2 leeks, halved and thinly sliced
  • 1 bulb fennel, quartered, cored, and thinly sliced
  • 3 cloves garlic, minced
  • 2 Tablespoons tomato paste
  • 1/2 Cup white wine
  • 4 Cups seafood or vegetable broth
  • 1 can crushed tomatoes
  • 1 Cup pitted green olives
  • 1 Pound shrimp, peeled and deveined
  • 1 1/2 Pound mussels, scrubbed and debearded
  • 1 bunch broccoli rabe, trimmed into bite size pieces
  • 1 Teaspoon salt
  • 3/4 Teaspoons freshly ground black pepper, plus more for garnish
  • 4 Tablespoons fresh chopped herbs (such as parsley, cilantro, and mint, or a combination)
  • Zest of one lemon
  • 6 slices grilled or toasted baguette

Directions

In a large soup pot, heat the olive oil over medium heat. Add the leeks and fennel and cook until wilted and fragrant, 4-5 minutes. Add the garlic and cook 1 minute more.

Stir in the tomato paste and cook for 2-3 minutes, until the tomato paste begins to brown slightly.

Add the white wine, broth, and crushed tomatoes and bring to a simmer over medium low heat. Simmer until good flavor develops, 25-30 minutes.

Stir in the olives, shrimp, mussels, and broccoli rabe, ensuring it is all submerged in the broth. Cover the pot and simmer over medium low heat until the shrimp is pink and opaque, the mussels are open, and the broccoli rabe is tender-crisp, 4-5 minutes. Season the soup with salt and pepper.

To serve, ladle the soup into bowls and garnish with additional freshly ground black pepper, a sprinkling of fresh herbs, and a bit of lemon zest. Serve with toasted bread.

Seafood Shopping Tip

Seafood shopping is quite easy in the general sense. Rule of thumb: if it smells fishy, don't buy. Fresh seafood should smell mild and more like the ocean and sea water rather than fish.

Seafood Cooking Tip

Looking for a quick mid-week dinner? Seafood is a safe bet. It's quick to cook and simple recipes can get dinner on the table in 20 minutes.

Nutritional Facts

Total Fat
10g
15%
Sugar
8g
N/A
Saturated Fat
2g
8%
Cholesterol
127mg
42%
Protein
30g
61%
Carbs
30g
10%
Vitamin A
263µg
29%
Vitamin B12
14µg
100%
Vitamin B6
0.6mg
29.1%
Vitamin C
48mg
79%
Vitamin E
6mg
29%
Vitamin K
247µg
100%
Calcium
278mg
28%
Fiber
7g
29%
Folate (food)
178µg
N/A
Folate equivalent (total)
189µg
47%
Folic acid
7µg
N/A
Iron
11mg
62%
Magnesium
118mg
29%
Monounsaturated
5g
N/A
Niacin (B3)
6mg
31%
Phosphorus
544mg
78%
Polyunsaturated
2g
N/A
Potassium
1157mg
33%
Riboflavin (B2)
0.5mg
27.9%
Sodium
1449mg
60%
Thiamin (B1)
0.5mg
32.9%
Zinc
4mg
25%