Spring Seafood Stew

Spring Seafood Stew

Springtime is the perfect season for lighter, protein-rich meals—and this seafood stew brings together fresh flavours with nourishing ingredients like shrimp, scallops, and leek. Shellfish are typically low in saturated fat, yet rich in high-quality protein and essential minerals.  

Fragrant touches like tarragon, lemon zest, and a splash of white wine give the dish a bright, spring-ready twist. Cooked with purified water to eliminate impurities, this stew offers a warming, fresh-tasting bowl that supports a balanced and wholesome diet.  

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  • What you need:

    • 1 tsp (about 5 ml) olive oil  
    • Low-calorie cooking spray  
    • 1 large leek, thinly sliced (roughly 1 cup)  
    • 3 garlic cloves, minced  
    • 240 ml (1 cup) dry white wine  
    • 400 ml reduced-sodium, fat-free chicken stock (approx. one 14½ oz can)  
    • 340 g medium prawns, peeled and deveined (approx. ¾ lb)  
    • 340 g large scallops, halved horizontally (approx. ¾ lb)  
    • 30 g cold butter, cut into small pieces (2 tbsp)  
    • 225 g chopped plum tomatoes (about 1½ cups)  
    • 1 tbsp finely chopped fresh tarragon  
    • 1 tsp grated lemon zest  
    • ½ tsp salt  
    • ½ tsp black pepper  
    • ¼ tsp ground red pepper (cayenne or similar) 

  • How to do it:

    1. Lightly spray a large casserole pot with cooking spray, add the olive oil, and warm over medium heat.   
    2. Add the sliced leek and minced garlic. Cook for about 4 minutes, or until the leek has softened.   
    3. Pour in the white wine and chicken stock, then bring to a gentle simmer.  
    4. Add the prawns and scallops, bring to the boil, then reduce to a simmer for 3 minutes, or until just cooked through. Remove the seafood with a slotted spoon and keep warm.  
    5. Increase the heat and boil the remaining broth for about 4 minutes to reduce slightly. Lower the heat and whisk in the butter until melted and smooth.  
    6. Stir in the chopped tomatoes, tarragon, lemon zest, and seasoning. Gently warm for another 2 minutes.   
    7. Divide the prawns and scallops between four bowls, ladle over the hot broth, and serve immediately.  
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