🥘 Cataplana de Marisco (Portuguese Seafood Stew)

Prep Time: 20 minutes
Cook Time: 35 minutes
Total: 55 minutes
Servings: 4

Ingredients:

  • 2 tbsp olive oil (or avocado oil for lighter version)
  • 1 onion, finely sliced
  • 2 cloves garlic, minced
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 2 tomatoes, chopped (or 1 cup canned)
  • ½ cup dry white wine
  • ½ cup fish stock (or vegetable stock)
  • 200 g clams
  • 200 g mussels
  • 200 g shrimp, peeled & deveined
  • 200 g firm white fish (e.g., cod or monkfish), cut into chunks
  • 1 bay leaf
  • 1 tsp smoked paprika
  • 1 tsp chili flakes (optional)
  • Salt & pepper to taste
  • Fresh parsley & lemon wedges for garnish

Instructions:

  1. Sauté Base → Heat olive oil in a cataplana (or large lidded skillet). Add onion, garlic, and peppers. Cook until soft.
  2. Build Sauce → Stir in tomatoes, paprika, bay leaf, wine, and stock. Simmer 10 minutes.
  3. Add Seafood → Layer fish, shrimp, mussels, and clams. Season with salt, pepper, and chili flakes. Close lid and cook 10–15 minutes, until shellfish open.
  4. Serve → Garnish with parsley and lemon wedges. Serve hot with crusty bread — or cauliflower rice for a low-carb option.

👉 Nutrition (per serving, without bread):

  • Calories: ~310 kcal
  • Protein: 36 g
  • Fat: 12 g
  • Carbs: 12 g
  • Fiber: 3 g

💡 Low-Carb & Low-Calorie Tips:

  • Swap bread for cauliflower rice or zucchini noodles.
  • Use avocado oil spray instead of olive oil to cut fat.
  • Load up with extra tomatoes, zucchini, or spinach to bulk volume without calories.

Instagram Caption (SEO Ready):

🌊✨ Dive into the flavors of Portugal with this Cataplana de Marisco – a rustic yet glamorous seafood stew that brings the ocean to your table. Packed with mussels, shrimp, clams & fish, simmered in white wine, tomatoes & spices.

💡 Pro tip: Serve with cauliflower rice for a low-carb twist!

⏱️ 20 min prep | 35 min cook
🔥 310 kcal | 36g protein | 12g carbs

#Cataplana #PortugueseFood #SeafoodStew #MediterraneanDiet #HealthyDinner #LowCarbRecipes #GlutenFreeEats #KetoSeafood #FoodieLife #CleanEating #ProteinRich #ComfortFood #HomeCooking #DinnerInspo #SeafoodLovers #Foodstagram #GourmetFood #HealthyLifestyle #LowCarbLiving #EatClean #CookingAtHome #InstaFoodie #WeightLossMeals #LuxuryFood #CoastalFlavors #MediterraneanFood #FoodPhotography #HealthGoals #SeafoodDiet #SimpleHealthyMeals


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