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–+ servings
Mediterranean Fish Stew

Mediterranean Fish Stew

Savor the vibrant flavors of this easy Mediterranean Fish Stew recipe. Perfect for busy weeknights or dinner parties, it’s healthy and packed with seafood goodness.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 people
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 1 tablespoon minced garlic
  • 1 teaspoon red pepper flakes (optional)
  • ½ cup tomato paste
  • 800 grams canned crushed tomatoes
  • 4 cups fish stock or substitute with vegetable broth
  • ½ cup Kalamata olives, sliced
  • 2 tablespoons capers, drained
  • 1 leaf bay leaf
  • 3 sprigs fresh thyme
  • 2 cups cooked orzo
  • 900 grams white fish fillets (cod, halibut, or sea bass), cut into chunks
  • to taste salt and pepper
  • ½ cup olive oil (for herb oil)
  • 2 cloves garlic, smashed
  • ½ cup fresh parsley, chopped
  • 2 tablespoons fresh basil, chopped
  • ½ cup grated Parmesan cheese (for serving)
  • crusty bread (for serving)

Equipment

  • Large pot or Dutch oven
  • Wooden spoon
  • Small saucepan
  • Bowls for serving
  • Measuring cups

Method
 

  1. In a large pot, heat 2 tablespoons of olive oil over medium-high heat, add chopped onion and celery, and cook for 7-8 minutes until softened.
  2. Stir in the garlic and red pepper flakes, sauté for another minute, then add tomato paste and let it caramelize for about a minute.
  3. Pour in crushed tomatoes, fish stock, olives, capers, bay leaf, and thyme. Season with salt and pepper, and bring the mixture to a boil.
  4. Once boiling, reduce heat to low and let simmer for 30 minutes.
  5. In a small bowl, combine chopped parsley and basil. In a separate pan, heat ½ cup of olive oil with smashed garlic cloves until golden. Pour warm oil over the herbs and let cool.
  6. Gently add fish chunks and cooked orzo to the simmering stew. Cook for about 5 minutes, until the fish is opaque and flaky.
  7. Ladle stew into bowls, drizzle with herb-infused oil, and sprinkle with grated Parmesan. Serve with crusty bread.

Nutrition

Calories: 350kcalCarbohydrates: 30gProtein: 25gFat: 15gSaturated Fat: 3gCholesterol: 60mgSodium: 500mgPotassium: 700mgFiber: 3gSugar: 5gVitamin A: 600IUVitamin C: 20mgCalcium: 100mgIron: 2mg

Notes

Use the freshest fish available for the best results. Don’t skip the herb oil—it’s what makes this dish truly special. For a spicier kick, increase the red pepper flakes or add a dash of hot sauce. Store leftovers in an airtight container for up to 3 days, or freeze for up to 3 months. Always cool before storing. If freezing, omit the herb oil and prepare it fresh when reheating for optimal flavor.
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