High Protein Hearty Mediterranean Fish Stew
Dive into the rich, comforting flavors of this High Protein Hearty Mediterranean Fish Stew, a nutrient-packed dish that perfectly balances freshness, warmth, and bold seasoning. This one-pot wonder combines tender white fish fillets and succulent shrimp with a vibrant mix of Mediterranean-inspired ingredients like garlic, red bell peppers, zucchini, crushed tomatoes, and fragrant herbs such as oregano and thyme. Infused with fennel seeds and paprika, the broth boasts a deep, aromatic flavor, while a garnish of fresh parsley and zesty lemon wedges ties every bite together with a bright, refreshing finish. Quick and easy to prepare, this protein-rich stew is ideal for meal prep or dinner with family, delivering wholesome nutrition and tantalizing Mediterranean flavors in every spoonful. Perfect for seafood lovers seeking a healthy, satisfying dish!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, chopped
- 4 garlic cloves, minced
- 1 large red bell pepper, chopped
- 1 medium zucchini, sliced
- 1 28-ounce can canned crushed tomatoes
- 4 cups fish stock or vegetable broth
- 1.5 pounds white fish fillets (such as cod or halibut), cut into 2-inch pieces
- 1 pound shrimp, peeled and deveined
- 1 teaspoon fennel seeds
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 lemon, cut into wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the red bell pepper and zucchini slices; cook for 3-4 minutes until they begin to soften.
Pour in the crushed tomatoes and fish stock (or broth), stirring to combine.
Bring the mixture to a gentle simmer.
Add the fish pieces and shrimp to the pot.
Season with fennel seeds, paprika, oregano, thyme, salt, and black pepper.
Gently stir the stew, making sure the fish and shrimp are submerged in the liquid.
Cover the pot and let the stew simmer for 15-20 minutes, until the fish is cooked through and the shrimp are pink and opaque.
Taste and adjust seasoning if needed.
Remove from heat and stir in the fresh parsley.
Serve the stew hot with lemon wedges on the side for squeezing over the top as desired.
Nutrition Facts
Calories |
1979 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.8 g | 63% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1366 mg | 455% | |
| Sodium | 6333 mg | 275% | |
| Total Carbohydrate | 90.2 g | 33% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 52.4 g | ||
| Protein | 315.0 g | 630% | |
| Vitamin D | 40.0 mcg | 200% | |
| Calcium | 793 mg | 61% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 7824 mg | 166% | |
*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.
