Hearty Mediterranean Fish Stew
Dive into the comforting depths of this Hearty Mediterranean Fish Stew, a vibrant, one-pot recipe brimming with wholesome ingredients and bold flavors. Perfect for cozy dinners, this stew features tender chunks of firm white fish like cod or haddock simmered in a savory tomato-based broth infused with aromatic spices like smoked paprika, thyme, and cayenne pepper. A colorful medley of vegetables—including bell peppers, carrots, and potatoes—adds both texture and nutrition, while a hint of white wine and a squeeze of fresh lemon juice elevate the dish with a zesty Mediterranean flair. Ready in under an hour and garnished with parsley for a fresh finish, this deliciously satisfying stew is sure to become a family favorite. Serve it with crusty bread or a simple green salad for the ultimate Mediterranean dining experience!
Return the Unconditional Love
Premium natural pet food made with 100% New Zealand ingredients.
Wholesome nutrition for your furry family
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 minced garlic cloves
- 1 large, diced red bell pepper
- 2 chopped celery stalks
- 1 large, diced carrot
- 400 grams crushed tomatoes
- 500 milliliters fish stock
- 200 milliliters white wine
- 2 medium, peeled and diced russet potatoes
- 1 bay leaf
- 1 teaspoon, dried thyme
- 1 teaspoon smoked paprika
- 0.25 teaspoon cayenne pepper
- 1 teaspoon, or to taste salt
- 0.5 teaspoon black pepper
- 600 grams, such as cod or haddock, cut into chunks firm white fish fillets
- 0.5 juiced lemon
- 3 tablespoons, chopped fresh parsley
Instructions
Heat olive oil in a large pot over medium heat.
Add diced onion and sauté until translucent, about 5 minutes.
Stir in minced garlic, diced red bell pepper, chopped celery, and diced carrot. Cook for another 5 minutes, stirring occasionally, until vegetables start to soften.
Pour in the crushed tomatoes, fish stock, and white wine. Stir to combine.
Add diced potatoes, bay leaf, dried thyme, smoked paprika, cayenne pepper, salt, and black pepper. Bring the mixture to a boil.
Reduce heat to low and let the stew simmer for 20 minutes, or until the potatoes are tender.
Gently add the fish chunks to the pot, making sure they're submerged in the broth. Simmer for another 10 minutes until the fish is cooked through and flaky.
Remove the pot from heat and stir in the lemon juice and chopped fresh parsley.
Serve the fish stew hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
444 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 83 mg | 28% | |
| Sodium | 892 mg | 39% | |
| Total Carbohydrate | 36.5 g | 13% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 10.4 g | ||
| Protein | 39.1 g | 78% | |
| Vitamin D | 7.5 mcg | 38% | |
| Calcium | 104 mg | 8% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 1537 mg | 33% | |
*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.
