Mushroom Seafood Stew

Cook time:
Serves 2 to 4 Ingredients: 2 - barramundi fillets, cut into 3 to 4 pieces each, 1/2 pound - shrimp, peeled and deveined, 1/4 cup - Japanese cooking sake, 2 tablespoons - soy sauce, 2 tablespoons - potato starch, 2 tablespoons - olive oil, 2 tablespoons - minced garlic, 1/4 - onion, thinly sliced, 220 grams (1/2 pound) - green beans, 220 grams (1/2 pound) - mushrooms, sliced, 120 grams (4 ounces) - canned artichoke hearts, drained and sliced, 2 cups - mushroom broth (or chicken broth, or water), 1/2 teaspoon - dried marjoram, 1/2 teaspoon - dried tarragon, 1/2 teaspoon - dried thyme, 1/2 teaspoon - garam masala powder, Salt to taste,
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Fan Created

Mushroom Seafood Stew
featuring Barramundi

  • 10m prep
  • 20m cook
  • Serves 2
  • RECIPE CREATED BY
    Friends & Family

  • Pairs With Red Wine

  • Perfect For Weekday Night

  • Perfect For Winter Break

Ingredients

2 The The Better Fish® Barramundi Skinless Fillets
½ pound peeled and deveined prawn
peeled and deveined
¼ cup sake
japanese, cooking
2 tablespoons soya sauce
2 tablespoons potato starch
2 tablespoons olive oil
2 tablespoons minced garlic
¼ onion
thinly sliced
220 grams green bean
220 grams sliced mushroom
sliced
120 grams canned artichoke hearts
drained and sliced
2 cups mushroom broth
or chicken broth, or water
½ teaspoon dried marjoram
½ teaspoon dried tarragon
½ teaspoon dried thyme
½ teaspoon garam masala powder
salt
to taste
Servings

Nutrition per serving

Calories 542.92kcal 27%
Fat 17.91 26%
Carbs 30.69 12%
Sugars 8.6 10%
Protein 56.76 114%
Sodium 2926.28mg 146%
Fiber 6.78 24%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 542.92kcal 27%
Fat 17.91 26%
Saturated Fat 3.44 17%
Monounsaturated Fat 10.46 1046%
Polyunsaturated Fat 1.85 185%
Carbs 30.69 12%
Fiber 6.78 24%
Sugars 8.6 10%
Protein 56.76 114%
Cholesterol 85.05mg 28%
Sodium 2926.28mg 146%
Calcium 187.76mg 23%
Magnesium 95.55mg 25%
Potassium 1665.69mg 48%

% Daily Value*

Iron 4.16mg 30%
Zinc 2.56mg 26%
Phosphorus 422.51mg 60%
Vitamin A 345.5mkg 43%
Thiamin B1 0.21mg 19%
Riboflavin B2 0.59mg 42%
Niacin B3 5.52mg 35%
Vitamin B6 0.39mg 28%
Folic Acid B9 64.63mkg 32%
Vitamin B12 0.04mkg 2%
Vitamin C 23.01mg 29%
Vitamin D 15.53mkg 311%
Vitamin E 2.57mg 21%
Vitamin K 65.44mkg 87%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

High
Medium
Low
8.4 /10

Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Nutrients with positive impact

Fiber 6.78   24% DV
Protein 56.76   114% DV
Calcium 187.76mg   23% DV
Magnesium 95.55mg   25% DV
Potassium 1665.69mg   48% DV
Iron 4.16mg   30% DV
Vitamin A 345.5mkg   43% DV
Vitamin C 23.01mg   29% DV

Nutrients with negative impact

Saturated Fat 3.44   17% DV
Carbs 30.69   12% DV
Sugars 8.6   10% DV
Cholesterol 85.05mg   28% DV
Sodium 2926.28mg   146% DV

“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.

Instructions

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.
Step 8
Serve warm as main.
Suggested sides
  • Warm Pita
    Bread
  • White
    Rice
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