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–+ servings
Mediterranean Fish Stew

Mediterranean Fish Stew

Savor the flavors of the Mediterranean with this easy and healthy Mediterranean Fish Stew recipe. Perfect for weeknights or dinner parties.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 people
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 stalks celery stalks
  • 1 tablespoon minced garlic
  • 1 teaspoon red pepper flakes (optional) optional
  • ½ cup tomato paste
  • 800 grams canned crushed tomatoes
  • 4 cups fish stock
  • 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 salt and pepper to taste
  • ½ cup olive oil (for herb oil)
  • 2 cloves garlic, smashed (for herb oil)
  • ½ cup fresh parsley, chopped (for herb oil)
  • 2 tablespoons fresh basil, chopped (for herb oil)

Equipment

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

Method
 

  1. In a large pot, heat olive oil over medium-high heat.
  2. Add the chopped onion and celery and sauté for 7-8 minutes until translucent.
  3. Stir in the garlic and red pepper flakes, cooking for another minute.
  4. Add the tomato paste and stir constantly to caramelize slightly.
  5. Pour in the crushed tomatoes, fish stock, olives, capers, bay leaf, and thyme, seasoning with salt and pepper.
  6. Bring to a boil, then lower the heat and simmer gently for 30 minutes.
  7. In a small bowl, combine parsley and basil. In a separate pan, heat olive oil with smashed garlic until golden and pour over the herbs.
  8. Gently stir in the orzo and fish chunks and simmer for 5 more minutes until fish is opaque.
  9. Adjust seasoning, ladle the stew into bowls, drizzle with herb oil, and sprinkle with Parmesan cheese. Serve with crusty bread.

Nutrition

Calories: 400kcalCarbohydrates: 35gProtein: 35gFat: 15gSaturated Fat: 2gCholesterol: 70mgSodium: 800mgPotassium: 850mgFiber: 5gSugar: 6gVitamin A: 20IUVitamin C: 30mgCalcium: 10mgIron: 15mg

Notes

This Mediterranean Fish Stew is great for weeknight dinners or entertaining guests and it brings a taste of the Mediterranean to your table.
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