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–+ servings
Mediterranean Fish Stew

Mediterranean Fish Stew

Discover a vibrant and cozy Mediterranean Fish Stew recipe packed with fresh herbs, tangy olives, and tender white fish. Perfect for any occasion!
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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 broth
  • 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

Equipment

  • Large pot or Dutch oven
  • Wooden spoon
  • Sharp knife
  • Cutting boards
  • Measuring cups and spoons

Method
 

  1. Heat olive oil in a large pot over medium-high heat. Add onion and celery, stirring until softened, about 7-8 minutes.
  2. Add garlic and red pepper flakes; cook for an additional minute.
  3. Stir in tomato paste and let it caramelize slightly until a deeper red color develops.
  4. Pour in crushed tomatoes, fish broth, olives, capers, bay leaf, and thyme. Season with salt and pepper, bring to a boil, then let simmer for 30 minutes.
  5. In a small bowl, combine parsley and basil. Heat olive oil with crushed garlic until golden, then pour over the herbs and set aside.
  6. Gently stir in fish chunks and cooked orzo; simmer for 5 more minutes until fish turns opaque.
  7. Adjust seasoning; ladle stew into bowls, drizzle with herb oil, sprinkle with Parmesan, and serve with crusty bread.

Nutrition

Calories: 350kcalCarbohydrates: 30gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gCholesterol: 70mgSodium: 800mgPotassium: 600mgFiber: 5gSugar: 6gVitamin A: 10IUVitamin C: 20mgCalcium: 8mgIron: 15mg

Notes

Feel free to use any white fish you have on hand—shrimp or scallops work wonderfully as alternatives too. Store leftovers in an airtight container in the fridge for up to 3 days; reheat gently on the stovetop with a splash of broth. The herb oil is a key component; it adds a fresh touch to each serving, so don’t skip it! For extra flavor, consider squeezing some lemon juice over the completed dish and use the freshest fish available for the best taste.
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