28 March 2021: Ellie Kreiger’s Caribbean-Style Seafood Stew

We keep frozen seafood on hand these days. Frozen seafoods in my opinion, are not always a great substitute for fresh, but when our food shopping choices went down to whatever we could find curbside (meaning I was no longer standing in front of the fish counter asking when something had been brought in), I gave myself permission to rely on frozen. I do not indulge in seafood swimming in butter sauces – or worse – but it has been a convenience to find filets and flash-frozen seafood for cooking.

This recipe is a great way to include healthier seafood dishes in our meal rotations and it made enough for a lunch later in the week. While we wait for warmer weather, why not bring a little of the Caribbean to our table?

Ellie Kreiger, who has made a life’s work out of developing healthy and tasty nutritious meals contributed this recipe to the Washington Post (see original link here).

Ellie Kreiger’s Caribbean-Style Seafood Stew


  • 2 tablespoons neutral oil (I chose avocado oil)
  • 1 medium yellow onion (about 8 ounces), diced
  • 1 medium yellow or orange bell pepper (about 8 ounces), diced
  • 1 celery stalk, sliced
  • 1/2 Scotch bonnet or habanero pepper, seeded and thinly sliced (judge accordingly, but don’t skip this)
  • 2 cloves garlic, minced or finely grated
  • 1 1/2 teaspoons chopped thyme
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup canned no-salt-added diced tomatoes with juices, or 1 cup fresh diced tomatoes with juices
  • 1 cup seafood stock or water
  • 1 tablespoon fresh lime juice, plus more to taste
  • 1 1/2 pounds skin-on or skinless red snapper, or skinless mahi mahi or other white fish fillet, cut into 1 1/2-inch pieces
  • 8 ounces large shrimp (about 12 shrimp), peeled and deveined
  • 1/4 cup fresh cilantro leaves
  • Cooked rice, for serving (optional)


  1. In a large Dutch oven or a large, deep skillet over medium heat, heat the oil until shimmering. Add the onion, bell pepper, celery, Scotch bonnet or habanero and cook, stirring occasionally, until the vegetables have softened somewhat but have not browned, 4 to 5 minutes.
  2. Stir in the garlic, thyme, salt and pepper and cook for 30 seconds more.
  3. Add the tomatoes, seafood stock or water and the lime juice, and bring to a boil. Reduce the heat to medium-low, cover, and simmer until the sauce thickens a bit and the flavors are melded, about 10 minutes.
  4. Gently stir in the fish and shrimp, raise the heat to medium, cover and cook, stirring gently occasionally, until the seafood is just cooked through, 5 to 7 minutes.
  5. Taste, and season with additional salt and lime juice, if desired. Divide the stew among bowls, garnish with cilantro, and serve with rice, if desired.

For Noomers: Calories 354; Fat: 10g; Sodium: 597mg; Carbohydrates: 19g; Sugar: 8g; Protein: 45g


One Comment Add yours

  1. It’s funny, but what most folks don’t realize is that unless you are on a coast where they do shrimping, all the shrimp available is usually frozen! In fact, I never buy what is out, but ask for some still frozen. Most crabmeat too.

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