A grey casserole filled with seafood stew, featuring mussels, with slices of bread nearby.

Mediterranean-Inspired Seafood Stew

As you savour each spoonful of this Mediterranean-Inspired Seafood Stew, let the vibrant colours and enticing aromas transport you to sun-kissed shores and seaside villages. This stew stands as a quintessential staple of Mediterranean cuisine, embodying the rich flavours and wholesome ingredients characteristic of the region's culinary heritage.

Packed with omega-3 fatty acids, lean protein, and an array of vitamins and minerals, our Seafood Stew is also a powerhouse of nutrition that supports overall health and well-being. With each spoonful, you're not just indulging in a delicious meal—you're nourishing your body from the inside out, promoting vitality and longevity with every bite.

So, sit back, relax, and savour the taste of the Mediterranean. Whether enjoyed as a comforting weeknight dinner or a special occasion feast, this dish is sure to leave you craving more.


Ingredients for 4 people:

  • 15 ml olive oil
  • 1 onion, diced
  • 3 cloves garlic
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 fennel bulb
  • 5 ml dried oregano
  • 5 ml dried thyme
  • 2.5 ml crushed red pepper flakes (optional)
  • 1 can (400 g) diced tomatoes
  • 480 ml vegetable broth
  • 120 ml dry white wine (optional)
  • 450 g mixed seafood (such as shrimp, mussels, and squid), cleaned and deveined
  • Salt and pepper to taste
  • Fresh parsley, chopped, for garnish
  • Lemon wedges, for serving


  • Heat some olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and sauté until softened and fragrant for about 5 minutes.
  • Add chopped red and yellow bell peppers, along with thinly sliced fennel bulb, to the pot. Cook for another 5 minutes until the vegetables begin to soften.
  • Stir in dried oregano, thyme, and crushed red pepper flakes (if using), and cook for 1 minute until fragrant.
  • Add diced tomatoes with their juices, vegetable broth, and dry white wine (if using) to the pot. Bring the mixture to a simmer and let it cook for about 10 minutes, allowing the flavours to meld together.
  • Once the stew base has simmered and the vegetables are tender, add the mixed seafood to the pot. Cook for an additional 5-7 minutes, or until the seafood is cooked through.
  • Season the stew with salt and pepper to taste. Serve hot, garnished with chopped fresh parsley and lemon wedges on the side for squeezing over the stew before eating. Enjoy your Mediterranean-Inspired Seafood Stew!


The Perfect Mediterranean Diet Recipe:


  • Fresh Seafood: packed with omega-3 fatty acids and lean protein, the array of fresh seafood in this stew, such as squid, mussels, and shrimp, embodies the heart-healthy essence of the Mediterranean diet.
  • Tomatoes: bursting with lycopene and vitamin C, tomatoes lend vibrant colour and antioxidant power to the stew, a quintessential ingredient in Mediterranean cuisine known for its anti-inflammatory properties.
  • Olive Oil: a cornerstone of the Mediterranean diet, olive oil infuses the stew with monounsaturated fats and potent antioxidants like polyphenols, promoting cardiovascular health and longevity.
  • Garlic and Onions: Rich in sulphur compounds and flavonoids, garlic and onions add depth of flavour and immune-boosting benefits to the stew, integral elements in Mediterranean culinary traditions.
  • Vegetables: Abundant in the stew, vegetables like bell peppers offer a quantity of vitamins, minerals, and dietary fibre, enhancing the nutritional profile and promoting digestive health, in alignment with the Mediterranean diet's emphasis on plant-based foods.


This Mediterranean-Inspired Seafood Stew encapsulates the essence of a healthy Mediterranean diet. With its diverse array of nutrient-rich ingredients, including fresh seafood, antioxidant-packed tomatoes, heart-healthy olive oil, and an abundance of herbs and vegetables, this stew pays homage to the Mediterranean lifestyle's remarkable ability to foster lasting vitality.

By incorporating nutrient-dense ingredients, this stew nourishes both the body and the soul, supporting overall well-being and vitality. Elevate your journey towards longevity by incorporating SimplyNootropics’ NMN Powder into your routine. With its cellular support and energy-boosting benefits, NMN complements the stew perfectly, ensuring you're on the right track to enduring health and wellness.

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