Dairy-Free Hearty Mediterranean Fish Stew
Dive into the vibrant flavors of the Mediterranean with this Dairy-Free Hearty Fish Stew, a comforting and wholesome dish perfect for seafood lovers seeking a nutritious meal. Packed with tender chunks of cod or haddock, this stew is brimming with fresh vegetables like carrots, celery, and bell peppers, all simmered in a rich tomato-based broth infused with aromatic herbs such as oregano and thyme. A splash of lemon juice adds a bright, tangy finish, while freshly chopped parsley provides a burst of color and freshness. Easy to prepare in under an hour, this dairy-free recipe is ideal for a weeknight dinner or an elegant yet hearty dish to serve guests. Perfect keywords: Mediterranean fish stew, dairy-free recipes, healthy seafood stew, hearty tomato broth, cod stew recipe.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large Onion, chopped
- 3 Garlic cloves, minced
- 1 large Carrot, diced
- 2 Celery stalk, diced
- 1 medium Red bell pepper, chopped
- 2 tablespoons Tomato paste
- 1 15-ounce can Canned diced tomatoes
- 4 cups Vegetable stock
- 1 Bay leaf
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 pound Fish fillets, such as cod or haddock, cut into 2-inch pieces
- 1 Lemon, juiced
- 0.25 cup Fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook until softened, about 5 minutes.
Stir in the garlic, carrot, celery, and red bell pepper. Cook for an additional 5 minutes until the vegetables begin to soften.
Add the tomato paste to the pot, stirring well to coat the vegetables.
Pour in the canned diced tomatoes, including the juice, and the vegetable stock.
Add in the bay leaf, dried oregano, dried thyme, salt, and black pepper. Stir everything together.
Bring the stew to a boil, then reduce the heat to low. Cover the pot and let it simmer for 20 minutes to allow the flavors to blend.
Carefully add the fish pieces to the pot, making sure they are submerged in the liquid.
Cover and simmer for another 10 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove from heat and stir in the lemon juice.
Discard the bay leaf and adjust seasoning with more salt or pepper if needed.
Garnish with fresh parsley before serving. Enjoy your hearty Mediterranean fish stew!
Nutrition Facts
Calories |
1498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.1 g | 71% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 275 mg | 92% | |
| Sodium | 5211 mg | 227% | |
| Total Carbohydrate | 127.3 g | 46% | |
| Dietary Fiber | 32.4 g | 116% | |
| Total Sugars | 51.9 g | ||
| Protein | 135.7 g | 271% | |
| Vitamin D | 26.7 mcg | 133% | |
| Calcium | 632 mg | 49% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 5893 mg | 125% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
