Lighthouse Seafood Stew

By AislePrompt Editorial · Published 2026-04-07 · Updated 2026-04-07

A hearty, aromatic stew featuring tender shrimp and cod in a rich tomato-herb broth, simmered to perfection. This seafood recipe, ready in about 45 minutes, pairs olive oil, onion, garlic for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 tbsp olive oil
• 1 medium, diced onion
• 2 cloves, minced garlic
• 1, diced carrot
• 1 stalk, diced celery
• 1 cup diced tomatoes
• 1/2 cup white wine
• 1 cup fish stock
• 1/2 lb, peeled and deveined shrimp
• 1/2 lb, cut into 1-inch cubes cod
• 1/2 tsp dried thyme
• 1/4 tsp red pepper flakes
• to taste salt
• to taste pepper
• 2 tbsp, chopped fresh parsley

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Instructions

1. Step 1: Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 diced onion, 2 minced garlic cloves, 1 diced carrot, and 1 diced celery stalk, sautéing for 5 minutes until softened and onions are translucent.
2. Step 2: Stir in 1 cup diced tomatoes, 1/2 cup white wine, and 1 cup fish stock, bringing to a gentle simmer.
3. Step 3: Add 1/2 tsp dried thyme, 1/4 tsp red pepper flakes, and salt and pepper to taste; simmer for 10 minutes to meld flavors.
4. Step 4: Add 1/2 lb peeled shrimp and 1/2 lb cubed cod, returning to a gentle simmer. Cook for 5-7 minutes until shrimp turn pink and cod is opaque.
5. Step 5: Stir in 2 tbsp chopped fresh parsley and serve hot.