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–+ servings
Mediterranean Fish Stew

Mediterranean Fish Stew

Savor the flavors of Sicily with this easy Mediterranean Fish Stew recipe. Packed with fresh ingredients, it’s perfect for cozy dinners or special occasions.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 servings
Calories: 450
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
  • ½ cup sliced Kalamata olives
  • 2 tablespoons drained capers
  • 3 sprigs fresh thyme
  • 2 cups cooked orzo pasta
  • 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 smashed garlic for herb oil
  • ½ cup chopped parsley
  • 2 tablespoons chopped basil

Equipment

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

Method
 

  1. Heat 2 tablespoons of olive oil in a large pot over medium-high heat. Add onion and celery, stirring occasionally until softened, about 7-8 minutes.
  2. Toss in minced garlic and red pepper flakes, cooking for another minute until fragrant.
  3. Stir in tomato paste and let it toast for a minute. Then pour in crushed tomatoes, fish stock, olives, capers, bay leaf, and thyme. Season with salt and pepper.
  4. Bring the mixture to a boil, then lower the heat and let it simmer gently 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 brown and pour over the herbs.
  6. Gently fold the cooked orzo and fish chunks into the stew. Cook for 5 more minutes until the fish is opaque.
  7. Adjust the seasoning one last time before serving.
  8. Ladle into bowls, drizzle with herb oil, and garnish with grated Parmesan cheese and crispy bread.

Nutrition

Calories: 450kcalCarbohydrates: 30gProtein: 38gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 80mgSodium: 950mgPotassium: 800mgFiber: 5gSugar: 6gVitamin A: 15IUVitamin C: 25mgCalcium: 10mgIron: 15mg

Notes

This stew can be made with shrimp or scallops if you don't have fish. For a gluten-free option, substitute orzo with rice or quinoa. To enhance the flavor, consider roasting the tomatoes before adding them to the stew. Store leftovers in an airtight container in the fridge for up to 3 days and reheat gently on the stovetop. Keep the herb oil separately until ready to serve for best flavor retention. Enjoy your Mediterranean culinary adventure!
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