Whole30 Hearty Mediterranean Fish Stew
Dive into the robust flavors of this Whole30 Hearty Mediterranean Fish Stew, a nutrient-packed dish that redefines comfort food. Brimming with vibrant vegetables like zucchini, spinach, carrots, and red bell peppers, this light yet satisfying stew is enriched with flaky, tender chunks of cod simmered in a flavorful tomato and fish stock base. Seasoned with aromatic thyme, garlic, and a hint of fresh lemon juice, it's a refreshing twist on traditional seafood recipes. Ready in just an hour, this gluten-free, dairy-free dish is perfect for those following Whole30 or looking for a healthy, Mediterranean-inspired meal. Serve it hot, garnished with fresh parsley, for a wholesome dinner that’s both heartwarming and nutritious!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced onion
- 4 minced garlic cloves
- 1 medium, diced red bell pepper
- 2 medium, sliced carrots
- 2 sliced celery stalks
- 1 14.5-ounce can canned diced tomatoes
- 4 cups fish stock
- 1 bay leaf
- 1 teaspoon fresh thyme
- 0.5 teaspoon ground black pepper
- 1 teaspoon sea salt
- 1 medium, diced zucchini
- 2 cups baby spinach
- 1.5 pounds, cut into chunks cod fillets
- 2 tablespoons fresh lemon juice
- 0.25 cup, chopped fresh parsley
Instructions
Heat olive oil in a large pot over medium heat.
Add diced onion and sauté until translucent, about 5 minutes.
Stir in minced garlic and cook for 1 minute until fragrant.
Add diced red bell pepper, sliced carrots, and celery. Sauté for 5-7 minutes until vegetables are beginning to soften.
Pour in canned diced tomatoes and fish stock. Stir well to combine.
Add the bay leaf, fresh thyme, ground black pepper, and sea salt. Bring the mixture to a boil.
Once boiling, reduce the heat to low and let the stew simmer uncovered for about 15 minutes.
Add diced zucchini and baby spinach to the pot, stirring to combine.
Gently add the cod fillet chunks, immersing them in the stew. Let simmer for another 10-12 minutes, or until the fish is cooked through and flakes easily.
Remove the bay leaf from the stew.
Stir in fresh lemon juice and chopped parsley before serving.
Taste and adjust seasoning with additional salt and pepper if needed.
Serve hot and enjoy your wholesome, Mediterranean fish stew!
Nutrition Facts
Calories |
357 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 98 mg | 33% | |
| Sodium | 1296 mg | 56% | |
| Total Carbohydrate | 16.5 g | 6% | |
| Dietary Fiber | 5.7 g | 21% | |
| Total Sugars | 8.6 g | ||
| Protein | 44.5 g | 89% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 128 mg | 10% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 1356 mg | 29% | |
*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.
