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–+ servings
Mediterranean Fish Stew

Mediterranean Fish Stew

Discover the magic of Mediterranean Fish Stew—a hearty, flavorful dish perfect for family dinners or entertaining guests. Easy to make and unforgettable in taste.
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Prep Time 10 minutes
Cook Time 35 minutes
Resting Time 5 minutes
Total Time 50 minutes
Servings: 4 people
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tablespoons extra virgin olive oil
  • 1 large yellow onion, chopped
  • 2 stalks celery, chopped
  • 4 cloves garlic, thinly sliced
  • 1/2 teaspoon dried thyme
  • a pinch red pepper flakes
  • 1/2 cup fresh lemon juice replaces white wine
  • 1 can (800g) whole peeled tomatoes, with reserved juice
  • 3 cups low-sodium vegetable broth
  • 1/4 cup golden raisins
  • 2 tablespoons rinsed capers
  • 900 g skinless sea bass fillet, cut into large chunks
  • 1/2 cup fresh parsley, chopped
  • 3 tablespoons toasted pine nuts (optional)

Equipment

  • Large pot or Dutch oven
  • Sharp knife
  • Cutting board
  • Wooden spoon
  • Slotted spoon

Method
 

  1. Heat one tablespoon of olive oil in a large pot over medium heat; add onions, celery, salt, and pepper, cooking until softened (about 4 minutes).
  2. Stir in thyme, red pepper flakes, and garlic; cook for 30 seconds without browning the garlic.
  3. Pour in the fresh lemon juice and reserved tomato juice; boil, then simmer for 2-3 minutes.
  4. Add canned tomatoes, vegetable broth, raisins, and capers; simmer for 15-20 minutes, breaking up tomatoes for desired texture.
  5. Gently add the fish chunks into the pot; bring to a boil and cook for 5 minutes.
  6. Turn off the heat, cover the pot, and let it rest for 4-5 minutes; sprinkle with parsley and toasted pine nuts before serving.

Nutrition

Calories: 320kcalCarbohydrates: 25gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 400mgPotassium: 900mgFiber: 4gSugar: 5gVitamin A: 15IUVitamin C: 40mgCalcium: 6mgIron: 15mg

Notes

Feel free to substitute sea bass with cod, halibut, or shrimp; for a vegetarian version, use chickpeas or tofu instead of fish. Toasting the pine nuts enhances their flavor—don't skip this step for the best results! Store the stew in an airtight container in the fridge for up to 3 days or freeze for up to 2 months. When reheating, add a splash of broth to maintain texture. This dish pairs well with crusty bread, making it perfect for scooping up the delicious stew!
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