Dairy-Free Hearty Mediterranean Fish Stew

Dive into a bowl of comfort with this Dairy-Free Hearty Mediterranean Fish Stew, a wholesome and flavorful dish that's perfect for seafood lovers seeking a nutritious, dairy-free meal. Packed with tender chunks of cod or haddock, a vibrant medley of vegetables, and aromatic herbs like oregano and thyme, this stew delivers bold Mediterranean flavors in every bite. A splash of fresh lemon juice brightens the dish, while a garnish of parsley adds a burst of freshness. Ready in under an hour and made with simple pantry staples like canned diced tomatoes and vegetable stock, this one-pot wonder is as easy as it is satisfying. Perfect for a cozy weeknight meal or an impressive dinner centerpiece, this fish stew pairs beautifully with crusty bread or a side of rice to soak up its rich, savory broth.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 large Onion, chopped
• 3 Garlic cloves, minced
• 1 large Carrot, diced
• 2 Celery stalk, diced
• 1 medium Red bell pepper, chopped
• 2 tablespoons Tomato paste
• 1 15-ounce can Canned diced tomatoes
• 4 cups Vegetable stock
• 1 Bay leaf
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 pound Fish fillets, such as cod or haddock, cut into 2-inch pieces
• 1 Lemon, juiced
• 0.25 cup Fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and cook until softened, about 5 minutes.

Step 3

Stir in the garlic, carrot, celery, and red bell pepper. Cook for an additional 5 minutes until the vegetables begin to soften.

Step 4

Add the tomato paste to the pot, stirring well to coat the vegetables.

Step 5

Pour in the canned diced tomatoes, including the juice, and the vegetable stock.

Step 6

Add in the bay leaf, dried oregano, dried thyme, salt, and black pepper. Stir everything together.

Step 7

Bring the stew to a boil, then reduce the heat to low. Cover the pot and let it simmer for 20 minutes to allow the flavors to blend.

Step 8

Carefully add the fish pieces to the pot, making sure they are submerged in the liquid.

Step 9

Cover and simmer for another 10 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 10

Remove from heat and stir in the lemon juice.

Step 11

Discard the bay leaf and adjust seasoning with more salt or pepper if needed.

Step 12

Garnish with fresh parsley before serving. Enjoy your hearty Mediterranean fish stew!

Nutrition Facts

Serving size	(2573.0g)

Amount per serving	% Daily Value*
Calories	1522.0

Total Fat 56.7g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 9.2g
Cholesterol 275.3mg	0%
Sodium 5750.7mg	0%
Total Carbohydrate 126.9g	0%
Dietary Fiber 34.6g	0%
Total Sugars 52.4g
Protein 136.6g	0%

Vitamin D 1067.3IU	0%
Calcium 720.4mg	0%
Iron 16.1mg	0%
Potassium 6397.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.6%

Protein: 34.9%

Carbs: 32.4%