Spring Seafood Stew

Spring Seafood Stew

Spring marks the ideal time for lighter meals rich in protein, such as this exquisite seafood stew. It features a medley of prawns and scallops, both excellent sources of lean protein and vital minerals, paired with aromatic leeks. Enhanced with fresh tarragon, lemon zest, and a hint of white wine, this stew is a celebration of spring flavours. Cooked with AquaTru purified water, the stew remains clear of any unwanted tap water tastes, ensuring each spoonful is as fresh and clean as the ingredients themselves.

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  • Prep time

    15 min

  • Total time

    35 min

  • Serving

    4 

  • Calories

    308 kCal

  • What you need:

    • 1 tsp olive oil  
    • Cooking spray  
    • 1 cup thinly sliced leek  
    • 3 minced garlic cloves  
    • 240 ml dry white wine  
    • 400 ml low-sodium, fat-free chicken broth  
    • 340 g each of peeled and deveined prawns and halved scallops  
    • 2 tbsp cold butter  
    • 225 g chopped plum tomatoes  
    • 1 tbsp chopped fresh tarragon  
    • 1 tsp grated lemon zest  
    • Seasoning: ½ tsp each of salt and black pepper; ¼ tsp cayenne pepper  

  • How to do it:

    1. Prepare the pot: Spray a large pot with cooking spray, add olive oil, and heat over medium.  
    2. Cook aromatics: Sauté leek and garlic until the leek is softened, about 4 minutes.  
    3. Add liquids: Stir in the white wine and chicken broth, bringing the mixture to a simmer.  
    4. Cook seafood: Add prawns and scallops, bring to a boil, then simmer until just cooked, about 3 minutes. Remove seafood and keep warm.  
    5. Reduce broth: Increase heat and reduce the broth slightly, about 4 minutes. Lower heat and whisk in butter until smooth.  
    6. Final touches: Add tomatoes, tarragon, lemon zest, and seasoning. Heat gently for 2 more minutes.  
    7. Serve: Divide seafood among bowls, top with hot broth, and serve immediately. 
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