Low Fat Hearty Mediterranean Fish Stew
Dive into the vibrant flavors of the Mediterranean with this Low Fat Hearty Mediterranean Fish Stew—a wholesome, comforting dish that’s both nutritious and bursting with taste. Crafted with tender chunks of fresh cod, a medley of nutrient-rich vegetables like zucchini, carrots, and red bell peppers, and seasoned with fragrant herbs like oregano and thyme, this stew is a true celebration of Mediterranean cooking. Simmered in a light, flavorful fish stock and brightened with a splash of lemon juice, it’s both heart-healthy and satisfying. Perfect for a warming dinner, this one-pot meal is low in fat, yet rich in protein and essential nutrients. Garnished with briny black olives and fresh parsley, this dish is as beautiful as it is delicious. Ready in under an hour and perfect for serving to a family of four, it’s an easy, guilt-free way to indulge in coastal flavors.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 1 large, chopped carrot
- 1 chopped celery stalk
- 1 medium, chopped red bell pepper
- 14.5 oz canned diced tomatoes
- 4 cups fish stock
- 1 whole bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 medium, peeled and diced russet potato
- 1 medium, sliced zucchini
- 1 pound, cut into cubes cod fillets
- 2 tablespoons lemon juice
- 0.25 cup, chopped fresh parsley
- 0.5 cup, sliced black olives
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 3-4 minutes until translucent.
Add the minced garlic, chopped carrot, celery, and red bell pepper to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.
Stir in the canned diced tomatoes along with their juice, fish stock, bay leaf, oregano, thyme, salt, and black pepper.
Add the diced potatoes to the pot and bring the mixture to a simmer. Cook for 15 minutes, or until the potatoes are tender.
Stir in the sliced zucchini and continue to simmer for an additional 5 minutes.
Gently add the cubed cod fillets to the stew. Simmer for 8-10 minutes until the fish is cooked through and opaque.
Remove the pot from the heat and stir in the lemon juice and chopped parsley.
Discard the bay leaf and adjust seasoning with more salt and pepper if needed.
Serve the stew warm, garnished with sliced black olives and additional parsley if desired.
Nutrition Facts
Calories |
1487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.3 g | 56% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 283 mg | 94% | |
| Sodium | 7242 mg | 315% | |
| Total Carbohydrate | 143.6 g | 52% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 43.4 g | ||
| Protein | 130.3 g | 261% | |
| Vitamin D | 4.5 mcg | 23% | |
| Calcium | 558 mg | 43% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 6238 mg | 133% | |
*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.
