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–+ servings
Mediterranean Fish Stew

Mediterranean Fish Stew

Savor the taste of Mediterranean Fish Stew, a flavorful dish with tender fish, capers, and raisins. Perfect for cozy dinners or entertaining guests. Easy to make and healthy too!
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Prep Time 10 minutes
Cook Time 35 minutes
Resting Time 5 minutes
Total Time 50 minutes
Servings: 4 people
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tablespoons extra virgin olive oil
  • 1 large yellow onion, chopped
  • 2 stalks celery, chopped
  • 4 cloves garlic, minced
  • 0.5 teaspoon dried thyme
  • 1 pinch red pepper flakes
  • 0.5 cup freshly squeezed lemon juice
  • 1 can whole peeled tomatoes (800g), juice reserved
  • 3 cups low-sodium vegetable broth
  • 1/4 cup golden raisins
  • 2 tablespoons capers, rinsed
  • 900 g skinless sea bass fillet, cut into large cubes
  • 1/2 cup fresh parsley, chopped
  • 3 tablespoons toasted pine nuts optional
  • to taste Salt and black pepper

Equipment

  • Large pot
  • Wooden spoon
  • Sharp knife
  • Cutting board
  • Ladle
  • Small skillet for toasting pine nuts

Method
 

  1. Heat 1 tablespoon of olive oil in a large pot over medium heat. Add chopped onion, celery, salt, and black pepper; sauté for about 4 minutes until tender.
  2. Stir in thyme, red pepper flakes, and minced garlic; cook for 30 seconds until fragrant.
  3. Pour in fresh lemon juice and reserved tomato juice, bring to a boil; simmer for 2-3 minutes.
  4. Add whole peeled tomatoes, breaking them up; pour in vegetable broth, raisins, and capers; simmer for 15-20 minutes.
  5. Pat fish cubes dry and season with salt and pepper; gently place them in the pot and simmer for 5 minutes.
  6. Remove from heat, cover, and let rest for 4-5 minutes before serving.
  7. Stir in fresh parsley and garnish with toasted pine nuts if desired. Serve hot.

Nutrition

Calories: 350kcalCarbohydrates: 30gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 500mgPotassium: 800mgFiber: 3gSugar: 6gVitamin A: 20IUVitamin C: 30mgCalcium: 10mgIron: 15mg

Notes

Use the freshest fish available for best flavor. Toast pine nuts lightly for a nutty crunch. Don't skip the resting time after cooking the fish; it ensures tenderness. This stew stores well in the fridge for up to 3 days or can be frozen (omit fish before freezing). For variations, try adding different seafood or replacing fish with hearty vegetables for a vegan option.
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