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–+ servings
Mediterranean Fish Stew

Mediterranean Fish Stew

Warm up with a hearty Mediterranean Fish Stew packed with bold flavors and fresh ingredients. Perfect for cozy dinners or special occasions. Explore this easy recipe today.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 people
Calories: 410
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 stalks celery, finely diced
  • 1 tablespoon minced garlic
  • 1 teaspoon red pepper flakes
  • ½ cup tomato paste
  • 800 g canned crushed tomatoes
  • 4 cups fish or vegetable broth
  • ½ cup Kalamata olives, sliced
  • 2 tablespoons capers
  • 1 bay leaf
  • 3 sprigs fresh thyme
  • 2 cups cooked orzo
  • 900 g firm white fish (cod, halibut, or sea bass), cut into chunks
  • to taste Salt and pepper

Equipment

  • Large pot
  • Wooden spoon
  • Fine mesh strainer
  • Sharp knife

Method
 

  1. Heat olive oil in a large pot over medium heat; add onions and celery, cooking until softened and slightly golden (7-8 minutes).
  2. Stir in garlic and red pepper flakes; sauté for 1 minute, then add tomato paste and caramelize briefly.
  3. Pour in crushed tomatoes and broth; stir to combine, then add olives, capers, bay leaf, and thyme. Season with salt and pepper and simmer for 30 minutes.
  4. Prepare the herb oil by heating olive oil with smashed garlic until fragrant; strain into a bowl and mix in parsley and basil.
  5. Add fish pieces and cooked orzo to the stew; simmer for another 5-7 minutes until fish is opaque and flaky.
  6. Serve the stew in bowls, drizzled with herb oil, topped with Parmesan cheese, and with toasted bread on the side.

Nutrition

Calories: 410kcalCarbohydrates: 45gProtein: 35gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 755mgPotassium: 1200mgFiber: 5gSugar: 6gVitamin A: 10IUVitamin C: 25mgCalcium: 15mgIron: 15mg

Notes

This dish is perfect for cozy dinners and pairs wonderfully with crusty bread!
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