Mediterranean Fish Stew
A vibrant, aromatic stew, brimming with seafood and fresh Mediterranean flavors.
⏱️ 50 min🍽️ Serves 1
🔥 380 kcal💪 35g protein🍚 28g carbs🥑 13g fat🌾 6g fibreper serving
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🎬 Watch Samyana Kathalu make it
Ingredients
- 🐟600 g firm white fish fillets (e.g., cod, snapper)
- 🍤200 g shrimp, peeled and deveined
- 🧅1 red onion
- 🧄2 cloves garlic
- 🫑1 red bell pepper
- 🥒1 zucchini
- 🍅400 g canned chopped tomatoes
- 🥕500 ml vegetable broth
- 🫒2 tbsp olive oil
- 🌶️½ tsp smoked paprika
- 🌿¼ tsp dried oregano
- 🧂 salt and black pepper, to taste
- 🌿¼ cup fresh parsley, chopped
- 🍋½ lemon, for serving
Pro tips
- For extra flavor, add a splash of white wine with the tomatoes.
- Serve with crusty bread to soak up the delicious broth, or with a side of quinoa or couscous.
- Avoid stirring too vigorously once the fish is added to prevent it from breaking apart.
- This stew is best enjoyed fresh, but leftovers can be refrigerated for up to 2 days.
Method
- 1Cut fish into 2-inch chunks. Dice the red onion, mince the garlic, and chop the bell pepper and zucchini into 1/2-inch pieces.
- 2Heat olive oil in a large pot or Dutch oven over medium heat. Add red onion and cook until softened, about 5 minutes.
- 3Add garlic, bell pepper, and zucchini. Sauté for another 5-7 minutes until vegetables begin to soften.
- 4Stir in chopped tomatoes, vegetable broth, smoked paprika, and oregano. Bring to a simmer, then reduce heat, cover, and cook for 10 minutes to allow flavors to meld.
- 5Gently add the fish chunks to the stew. Ensure they are mostly submerged in the liquid. Simmer for 5-7 minutes, or until the fish is opaque and cooked through.
- 6Add the shrimp and cook for 2-3 minutes, until they turn pink and opaque. Do not overcook.
- 7Season with salt and black pepper to taste. Ladle into bowls, garnish with fresh parsley, and serve with lemon wedges.