Low Fat Mediterranean Fish Stew
Dive into the vibrant flavors of the Mediterranean with this Low Fat Mediterranean Fish Stew, a light yet satisfying dish that's both hearty and healthy. Featuring tender chunks of white fish, a rich tomato-based broth, and a medley of aromatic herbs like oregano and thyme, this recipe is packed with wholesome ingredients. The addition of kalamata olives and a splash of fresh lemon juice add a tangy depth to every bite, while the use of olive oil and low-sodium vegetable broth keeps it low in fat without sacrificing flavor. Ready in just 45 minutes, this one-pot wonder is perfect for busy weeknights and pairs beautifully with crusty bread or a crisp side salad. Whether you're looking for an easy seafood recipe or a nutritious Mediterranean-inspired meal, this fish stew is sure to become a family favorite!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium red bell pepper, diced
- 14 ounces canned diced tomatoes (no salt added)
- 2 cups low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 whole bay leaf
- 1 pound skinless white fish fillets (e.g., cod, haddock), cut into 2-inch pieces
- 0.5 cup kalamata olives, pitted and halved
- 0.25 cup fresh parsley, chopped
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and diced red bell pepper. Cook for another 2 minutes, stirring occasionally.
Add the canned diced tomatoes, vegetable broth, dried oregano, dried thyme, and the bay leaf. Stir well to combine, and bring the mixture to a gentle simmer.
Cover the pot partially and let the stew simmer for 10 minutes, allowing the flavors to meld together.
Gently add the pieces of white fish to the stew, ensuring they are submerged in the liquid. Simmer for an additional 7-10 minutes, or until the fish is opaque and flakes easily with a fork.
Stir in the halved kalamata olives, chopped parsley, and lemon juice. Season the stew with salt and black pepper to taste.
Remove the bay leaf and serve the stew hot, optionally garnished with additional parsley or a wedge of lemon on the side.
Nutrition Facts
Calories |
228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 713 mg | 31% | |
| Total Carbohydrate | 14.5 g | 5% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 6.1 g | ||
| Protein | 22.8 g | 46% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 106 mg | 8% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 849 mg | 18% | |
*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.
