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–+ servings
Mediterranean Fish Stew

Mediterranean Fish Stew

Discover the magic of Mediterranean Fish Stew, a flavorful dish perfect for any occasion. Easy to make and packed with fresh ingredients.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 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
  • ¼ cup tomato paste
  • 1 (28 oz) can crushed tomatoes
  • 4 cups fish stock
  • ½ cup dry white wine
  • ½ cup sliced Kalamata olives
  • 2 tablespoons capers
  • 1 leaf bay leaf
  • 3 sprigs fresh thyme
  • 2 cups cooked orzo
  • 900 g firm white fish fillets (cod, halibut), cut into 5 cm pieces
  • to taste Salt and pepper

Equipment

  • Large pot or Dutch oven
  • Wooden spoon
  • Sharp knife
  • Cutting board
  • Measuring cups and spoons
  • Small saucepan

Method
 

  1. Heat 2 tablespoons of olive oil in a large pot over medium-high heat.
  2. Add the chopped onion and celery, and let them soften for about 7–8 minutes.
  3. Stir in minced garlic and red pepper flakes for another minute until fragrant.
  4. Stir in the tomato paste and let it cook for a minute until it darkens slightly.
  5. Pour in crushed tomatoes, white wine, fish stock, olives, capers, bay leaf, and thyme. Season with salt and pepper.
  6. Bring the mixture to a boil, then lower the heat and let it simmer for 30 minutes.
  7. While the stew simmers, combine chopped parsley and basil in a heatproof bowl.
  8. Gently warm ½ cup of olive oil with crushed garlic cloves over low heat in a small saucepan.
  9. Once the garlic is golden, remove from heat and pour the infused oil over the herbs. Let it cool completely.
  10. After the stew has simmered, stir in the cooked orzo and fish pieces.
  11. Increase the heat slightly and cook for about 5 minutes, or until the fish is opaque and flaky.
  12. Taste and adjust the seasoning if needed.

Nutrition

Calories: 350kcalCarbohydrates: 30gProtein: 30gFat: 15gSaturated Fat: 2gCholesterol: 90mgSodium: 800mgPotassium: 700mgFiber: 4gSugar: 4gVitamin A: 15IUVitamin C: 20mgCalcium: 10mgIron: 15mg

Notes

Use the freshest fish available for the best results and pat fillets dry to avoid excess moisture. Squeeze a bit of lemon juice over the finished dish for added zest. Leftovers can be stored in an airtight container in the fridge for up to 3 days; reheat gently on the stovetop. For longer storage, freeze portions for up to 3 months.
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