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–+ servings
Mediterranean Fish Stew

Mediterranean Fish Stew

Savor the rich flavors of Mediterranean Fish Stew, a comforting yet light dish perfect for cozy nights or dinner parties. Easy to make and unforgettable in taste.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 people
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 stalks celery, diced
  • 1 tablespoon minced garlic
  • 1 teaspoon red pepper flakes
  • ½ cup tomato paste
  • 800 g canned crushed tomatoes
  • 4 cups fish stock
  • ½ cup additional fish stock to replace wine for halal version
  • ½ cup sliced Kalamata olives
  • 2 tablespoons capers
  • 1 bay leaf
  • 3 sprigs fresh thyme
  • 2 cups cooked orzo
  • 900 g white fish fillets (cod, halibut, or sea bass), cut into chunks
  • to taste Salt and pepper
  • ½ cup olive oil for the herb oil
  • 2 cloves garlic for the herb oil
  • ½ cup parsley
  • 2 tablespoons basil for the herb oil

Equipment

  • Large pot
  • Wooden spoon
  • Sharp Knife
  • Cutting board
  • Measuring cups/spoons
  • Small saucepan

Method
 

  1. Heat olive oil in a large pot over medium-high heat and sauté the onions and celery for 7-8 minutes until translucent.
  2. Add minced garlic and red pepper flakes; cook for another minute until aromatic.
  3. Stir in tomato paste, let caramelize slightly, then add crushed tomatoes, fish stock, and additional broth.
  4. Add olives, capers, bay leaf, thyme, and season with salt and pepper, then bring to a boil and simmer for 30 minutes.
  5. In a small saucepan, warm olive oil with smashed garlic until golden, then pour over chopped parsley and basil to make the herb oil.
  6. Slide fish pieces and cooked orzo into the stew, simmer for 5 minutes until fish is cooked through.
  7. Ladle stew into bowls, drizzle with herb oil, sprinkle with Parmesan, and serve with warm crusty bread.

Nutrition

Calories: 450kcalCarbohydrates: 50gProtein: 35gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 800mgPotassium: 1000mgFiber: 4gSugar: 6gVitamin A: 10IUVitamin C: 20mgCalcium: 8mgIron: 15mg

Notes

Feel free to substitute white fish with shrimp or scallops for a different flavor. If you prefer a vegetarian version, omit the fish and add hearty vegetables like zucchini or mushrooms. Store leftovers in an airtight container for up to three days; reheat gently. The herb oil is a must—don't skip it as it elevates the dish! Consider toasting the orzo lightly before cooking for an added nutty flavor.
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