Heart-Healthy Hearty Mediterranean Fish Stew
Dive into robust, heart-healthy flavors with our Hearty Mediterranean Fish Stew, a wholesome dish that brims with vibrant vegetables, tender chunks of red snapper or cod, and aromatic spices like saffron and thyme. Perfectly suited for a nutritious dinner, this low-sodium recipe features a savory base of olive oil, onions, garlic, and no-salt-added diced tomatoes, enhanced by fresh parsley and a splash of bright lemon juice for an irresistible finish. Ready in just an hour and serving four, this nourishing stew is not only easy to make but also packed with omega-3 fatty acids and antioxidants, making it a deliciously guilt-free indulgence. Whether you’re embracing the Mediterranean diet or simply craving a heart-healthy meal, this flavorful fish stew is your new go-to recipe!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion
- 3 garlic cloves
- 1 red bell pepper
- 2 carrots
- 2 celery stalks
- 14 oz diced tomatoes (canned, no-salt-added)
- 4 cups low-sodium fish or vegetable stock
- 1 bay leaf
- 1 teaspoon dried thyme
- 0.5 teaspoon saffron threads
- 1.5 lbs red snapper or cod fillets (skinless and boneless)
- 0.5 cup fresh parsley
- 2 tablespoons fresh lemon juice
- salt
- black pepper
Instructions
Finely chop the yellow onion, mince the garlic cloves, and dice the red bell pepper, carrots, and celery stalks.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes or until translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced red bell pepper, carrots, and celery. Cook, stirring occasionally, for about 5 minutes or until the vegetables begin to soften.
Pour in the diced tomatoes and their juices, followed by the low-sodium fish or vegetable stock.
Add the bay leaf, dried thyme, and saffron threads. Stir to combine.
Bring the mixture to a gentle simmer and let it cook for about 20 minutes to allow the flavors to meld.
Cut the fish fillets into large chunks, approximately 2 inches in size.
Add the fish chunks to the simmering stew and cook for another 10 minutes, or until the fish is cooked through and flakes easily.
Remove the bay leaf from the stew.
Stir in the fresh parsley and lemon juice.
Season with salt and black pepper to taste, keeping in mind to use minimal salt for a heart-healthy dish.
Serve hot, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1277 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.4 g | 53% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 252 mg | 84% | |
| Sodium | 1796 mg | 78% | |
| Total Carbohydrate | 71.2 g | 26% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 35.8 g | ||
| Protein | 153.3 g | 307% | |
| Vitamin D | 34.0 mcg | 170% | |
| Calcium | 348 mg | 27% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 5063 mg | 108% | |
*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.
