Soy-Free Hearty Mediterranean Fish Stew
Dive into the vibrant flavors of the Mediterranean with this Soy-Free Hearty Fish Stew, a comfort food classic that's wholesome and perfect for seafood lovers. Bursting with aromatic smoked paprika, cumin, and a delicate touch of saffron, this hearty recipe combines succulent white fish, tender potatoes, and a medley of colorful vegetables simmered in a robust fish stock and tomato base. Prepared in under an hour, this dairy-free and soy-free dish is designed to nourish and satisfy, making it ideal for weeknight dinners or cozy gatherings. Served with a garnish of fresh parsley and a wedge of lemon, each bowl is a celebration of bold flavors and healthy ingredients.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 units garlic cloves, minced
- 1 medium carrot, diced
- 1 parcel celery stalk, diced
- 1 medium red bell pepper, diced
- 14 ounces canned diced tomatoes
- 4 cups fish stock
- 1 unit bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 pinch saffron threads
- 2 medium potatoes, peeled and diced
- 1 pound skinless white fish fillets, cut into bite-sized pieces
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 1 unit lemon, cut into wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook until translucent, about 5 minutes.
Stir in the minced garlic, diced carrot, celery, and red bell pepper. Cook for another 5 minutes until vegetables are softened.
Add the canned diced tomatoes with their juice, fish stock, bay leaf, cumin, smoked paprika, and saffron threads to the pot.
Bring the mixture to a simmer, then add the diced potatoes.
Cover and cook for 15 minutes, stirring occasionally, until the potatoes are tender.
Once the potatoes are cooked, add the fish pieces to the pot.
Season the stew with sea salt and black pepper.
Simmer gently for about 10 minutes, or until the fish is opaque and cooked through.
Remove the bay leaf before serving.
Garnish with chopped fresh parsley and serve with lemon wedges on the side.
Nutrition Facts
Calories |
1474 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.1 g | 66% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 315 mg | 105% | |
| Sodium | 4893 mg | 213% | |
| Total Carbohydrate | 121.8 g | 44% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 28.9 g | ||
| Protein | 134.7 g | 269% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 623 mg | 48% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 5616 mg | 119% | |
*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.
