Mediterranean Fish Stew
A vibrant, aromatic stew, brimming with seafood and sun-kissed flavors.
⏱️ 45 min🍽️ Serves 1
🔥 320 kcal💪 30g protein🍚 25g carbs🥑 10g fat🌾 5g fibreper serving
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Ingredients
- 🐟600 g firm white fish fillets (cod, snapper)
- 🫒1 tbsp olive oil
- 🧅1 onion, chopped
- 🧄2 cloves garlic, minced
- 🌶️1 red bell pepper, diced
- 🍅1 can diced tomatoes (400g)
- 🍷½ cup dry white wine
- 🥣1 cup fish broth or vegetable broth
- 🫒¼ cup kalamata olives, pitted and halved
- 🌿1 tsp dried oregano
- 🌶️½ tsp red pepper flakes (optional)
- 🧂 salt and black pepper, to taste
- 🌿¼ cup fresh parsley, chopped, for garnish
Pro tips
- For extra flavor, add a pinch of saffron threads along with the broth.
- Serve with crusty bread for soaking up the delicious broth, or over a bed of quinoa or couscous.
- You can add other seafood like shrimp or mussels in the last 5 minutes of cooking for a seafood medley.
- Don't overcook the fish; it should remain moist and flaky.
Method
- 1Pat the fish fillets dry and season generously with salt and pepper. Set aside.
- 2Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and bell pepper, sauté until softened, about 5-7 minutes.
- 3Stir in minced garlic, oregano, and red pepper flakes (if using). Cook for 1 minute until fragrant.
- 4Pour in white wine, scraping any browned bits from the bottom of the pot. Let it simmer for 2-3 minutes until slightly reduced.
- 5Add diced tomatoes (undrained) and fish or vegetable broth. Bring the mixture to a gentle boil, then reduce heat to low, cover, and simmer for 15 minutes.
- 6Carefully nestle the seasoned fish fillets into the simmering stew. Add the halved kalamata olives.
- 7Cover and continue to simmer for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
- 8Taste and adjust seasoning with salt and pepper as needed. Ladle into bowls, garnish with fresh parsley, and serve hot.