Mediterranean Fish Stew
Dive into the vibrant flavors of the Mediterranean with this hearty, one-pot Mediterranean Fish Stew. This recipe combines tender chunks of white fish like cod or halibut with a rich tomato-based broth infused with garlic, paprika, and a splash of dry white wine for added depth. Hearty potatoes and a medley of Kalamata olives, capers, and fresh parsley bring a briny, herbaceous twist, making every bite irresistibly flavorful. Ready in under an hour, this comforting meal is perfect for weeknight dinners or cozy gatherings. Serve it with crusty bread to soak up every last drop of the aromatic broth and enjoy a dish that’s both nutritious and bursting with Mediterranean flair!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 4 large garlic cloves, minced
- 1 large red bell pepper, diced
- 1 28-ounce can crushed tomatoes
- 4 cups fish stock or vegetable stock
- 1 cup dry white wine
- 1 large Russet or Yukon Gold potato, peeled and diced
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.25 teaspoon red pepper flakes
- 1.5 pounds firm white fish fillets (such as cod, halibut, or sea bass), cut into 2-inch pieces
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup pitted Kalamata olives, halved
- 2 tablespoons capers, drained
- 0.25 cup fresh parsley, chopped
- 4 pieces lemon wedges, for serving
Instructions
Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.
Add the chopped onion and garlic to the pot and sauté for 3-4 minutes until softened and fragrant.
Stir in the diced red bell pepper and cook for another 2 minutes.
Add the crushed tomatoes, fish stock (or vegetable stock), white wine, and diced potato to the pot. Stir to combine.
Season the mixture with paprika, oregano, red pepper flakes, salt, and black pepper. Bring the stew to a boil, then reduce the heat to a simmer.
Cover the pot and let it simmer for 20 minutes, or until the potatoes are tender.
Gently add the fish pieces to the pot, making sure they are submerged in the broth. Simmer gently for 8-10 minutes, or until the fish is opaque and cooked through.
Stir in the Kalamata olives, capers, and chopped parsley. Taste the stew and adjust seasoning if needed.
Serve the stew hot in bowls, garnished with additional parsley if desired, and with lemon wedges on the side for squeezing over the stew.
Pair with crusty bread or a side salad for a complete meal.
Nutrition Facts
Calories |
531 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 95 mg | 32% | |
| Sodium | 1320 mg | 57% | |
| Total Carbohydrate | 46.7 g | 17% | |
| Dietary Fiber | 10.5 g | 37% | |
| Total Sugars | 17.2 g | ||
| Protein | 45.8 g | 92% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 191 mg | 15% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 2038 mg | 43% | |
*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.
