120 grams (4 ounces)canned artichoke hearts, drained and sliced
2 cupsmushroom broth (or chicken broth, or water)
1/2 teaspoondried marjoram
1/2 teaspoondried tarragon
1/2 teaspoondried thyme
1/2 teaspoongaram masala powder
Salt to taste
“This mushroom seafood stew is packed with lean protein and vegetables. A hearty weekday meal that you can have ready in under 30 minutes!” Recipe and photos are courtesy of Maggie Zhu of Omnivore’s Cookbook.
Step 1 Place barramundi fillets and shrimp onto a plate. Mix Japanese sake, soy sauce, and potato starch (or cornstarch) in a bowl until fully incorporated. Pour over the seafood and gently mix by hand. Let marinate for 10 to 15 minutes.
Step 2 Heat olive oil in a dutch oven (or a skillet large enough for stew) over medium heat until warm. Add garlic and onion. Cook and stir until tender.
Step 3 Add green beans. Cook for 4 to 5 minutes.
Step 4 Add mushrooms and artichokes. Cook and stir until the beans turn soft, 4 to 5 minutes.
Step 5 Add broth, dried marjoram, tarragon, thyme, and garam masala. Cook until boiling.
Step 6 Add seafood, along with all the liquid, into the pot. Let simmer until the seafood is just cooked through, 2 to 3 minutes.
Step 7 Adjust seasoning with salt. Gently mix the broth with a spatula. Be careful not to overcook the fish, or it will fall apart.
Serve warm as main.
Maggie’s 3 tricks to make a seafood stew even healthier:
#1 Marinate the shrimp and fish in Japanese sake, soy sauce, and potato starch The wine and soy sauce enhance the nice umami of the seafood. The cornstarch prevents them from becoming overcooked. When you add the seafood into the stew, the potato starch will thicken the broth. So you get a creamy texture without using heavy cream.
#2 Add extra mushrooms and artichokes They become a part of the essence of the broth.
#3 Mix curry powder into the broth as a subtle flavor You can barely taste it in the end, but it makes the stew extra flavorful.
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