Low Carb Hearty Mediterranean Fish Stew
Dive into the vibrant flavors of the Mediterranean with this Low Carb Hearty Mediterranean Fish Stew! Packed with wholesome ingredients like tender cod, succulent shrimp, and nutrient-rich vegetables, this stew is a deliciously satisfying way to enjoy a low-carb meal. Simmered in a fragrant blend of fish stock, dry white wine, and Italian seasoning, every spoonful bursts with layers of savory goodness. Fresh parsley, briny capers, and a hint of lemon garnish complete the dish, adding brightness and a tangy finish. Perfect for a comforting weeknight dinner or an impressive meal for guests, this easy-to-make stew is ready in under an hour and showcases the best of Mediterranean cuisine while keeping things light and healthy.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, sliced
- 14.5 ounces canned diced tomatoes
- 2 cups fish stock
- 1 cup dry white wine
- 1 bay leaf
- 1 teaspoon Italian seasoning
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 pound cod fillets, cut into bite-sized pieces
- 0.5 pound shrimp, peeled and deveined
- 2 tablespoons chopped fresh parsley
- 2 tablespoons capers
- 1 lemon, sliced for garnish
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
Stir in the minced garlic, diced red bell pepper, and sliced zucchini. Cook for another 3 minutes constantly stirring.
Pour in the canned diced tomatoes along with their juices, fish stock, and dry white wine, stirring well to combine.
Add the bay leaf, Italian seasoning, salt, and black pepper. Bring the mixture to a simmer.
Once simmering, reduce the heat to low, cover the pot, and let it cook for 15 minutes to allow the flavors to meld.
Add the cod fillets and shrimp to the pot, gently stirring to combine with the soup.
Cover and simmer for an additional 8-10 minutes, or until the fish and shrimp are cooked through and opaque.
Remove the bay leaf from the stew.
Stir in the chopped fresh parsley and capers for a burst of fresh flavor.
Ladle the stew into bowls, garnishing each with a slice of lemon.
Serve hot, enjoying the hearty, healthful flavors of the Mediterranean.
Nutrition Facts
Calories |
372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.1 g | 16% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 174 mg | 58% | |
| Sodium | 966 mg | 42% | |
| Total Carbohydrate | 13.3 g | 5% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 7.5 g | ||
| Protein | 43.3 g | 87% | |
| Vitamin D | 4.5 mcg | 23% | |
| Calcium | 123 mg | 9% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 1056 mg | 22% | |
*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.
