Seafood Stew

This stew is really simple to make so it's great on a chilly weeknight but we also love serving this to guests since it gives "I-slaved-all-day-over-this vibes." Fennel is a delicious way to get fiber, which helps in digestion, but also aids in managing blood sugar and cholesterol, and can benefit cardiovascular health which is so important as we move into perimenopause and menopause. Lest we forget the seafood in this recipe! It’s full of omega-3’s for your brain, protein for your muscles, and B vitamins which help an array of processes in your body like repairing DNA, reducing inflammation and maintaining optimal brain and nervous system function (insert mic drop here).

Cook Time: 45 minutes | Prep time: 15 -20 min | Serves/Serving: Servings = 4

Ingredients

• Extra virgin olive oil for the pan

• 1 onion, cut into 1⁄4 inch slices

• 1 fennel bulb, cut into 1⁄4 inch slices

• 2 tablespoons tomato paste

• 4 cloves garlic, thinly sliced

• 1 bay leaf

• 1⁄2 tablespoon fresh thyme leaves, roughly chopped

• 18 ounces canned or jarred diced tomatoes

• 8 ounces clam juice (found near the canned tuna in your supermarket)

• 1 1⁄2 roasted red bell peppers, drained and pureed in a food processor until smooth

• 1⁄3 pound shrimp, shelled and deveined

• 1⁄3 pound salmon, cut into 1 inch chunks

• 1⁄3 pound calamari tubes and tentacles (slice tubes into 1⁄2 inch rounds)

• Salt and pepper to taste

• Fresh Italian parsley, chopped

• Good quality extra virgin olive oil for garnish

• Chili flakes, optional

Instructions

1. Heat a large pot over medium heat. When hot, add olive oil, then onion, fennel, salt and pepper.

2. Cook, stirring occasionally, until onion is translucent and fennel is tender, about 10 minutes.

3. Stir in tomato paste and cook for 2-3 minutes, until it becomes a deeper brick red color, stirring occasionally.

4. Stir in garlic and cook until fragrant, about 30 seconds.

5. Stir in bay leaf, thyme, tomatoes with their juices, pureed bell peppers and clam juice.

6. Bring to a boil, reduce to a simmer, cover and cook gently for 20-30 minutes.

7. Taste for seasoning and add more salt and pepper if necessary (the clam juice is salty so it’s important to taste before adding any salt).

8. Season seafood with salt and pepper and add to the pot.

9. Bring the liquid to a boil, reduce to a simmer, cover and cook gently for 3-5 minutes or until the seafood is just cooked through.

10. To serve, ladle the stew into bowls, top with fresh parsley, a drizzle of olive oil and chile flakes, if desired.

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