Heart-Healthy Hearty Mediterranean Fish Stew

Dive into the bold and wholesome flavors of this Heart-Healthy Hearty Mediterranean Fish Stew—a nourishing, one-pot meal that's as delightful as it is nutritious. Packed with vibrant vegetables like red bell peppers, carrots, and celery, this stew is simmered in a rich base of low-sodium stock, diced tomatoes, and aromatic saffron for a beautifully spiced and fragrant broth. Featuring tender chunks of heart-healthy fish like red snapper or cod, this recipe delivers lean protein without compromising on flavor. With a finishing touch of fresh parsley and a bright squeeze of lemon, this Mediterranean-inspired dish is perfect for a cozy, calorie-conscious dinner. Ready in just about an hour, it's a perfect balance of health and heartiness, ideal for feeding the whole family.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion
• 3 garlic cloves
• 1 red bell pepper
• 2 carrots
• 2 celery stalks
• 14 oz diced tomatoes (canned, no-salt-added)
• 4 cups low-sodium fish or vegetable stock
• 1 bay leaf
• 1 teaspoon dried thyme
• 0.5 teaspoon saffron threads
• 1.5 lbs red snapper or cod fillets (skinless and boneless)
• 0.5 cup fresh parsley
• 2 tablespoons fresh lemon juice
• 0 salt
• 0 black pepper

Directions

Step 1

Finely chop the yellow onion, mince the garlic cloves, and dice the red bell pepper, carrots, and celery stalks.

Step 2

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

Step 3

Add the chopped onion and sauté for about 5 minutes or until translucent.

Step 4

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 5

Add the diced red bell pepper, carrots, and celery. Cook, stirring occasionally, for about 5 minutes or until the vegetables begin to soften.

Step 6

Pour in the diced tomatoes and their juices, followed by the low-sodium fish or vegetable stock.

Step 7

Add the bay leaf, dried thyme, and saffron threads. Stir to combine.

Step 8

Bring the mixture to a gentle simmer and let it cook for about 20 minutes to allow the flavors to meld.

Step 9

Cut the fish fillets into large chunks, approximately 2 inches in size.

Step 10

Add the fish chunks to the simmering stew and cook for another 10 minutes, or until the fish is cooked through and flakes easily.

Step 11

Remove the bay leaf from the stew.

Step 12

Stir in the fresh parsley and lemon juice.

Step 13

Season with salt and black pepper to taste, keeping in mind to use minimal salt for a heart-healthy dish.

Step 14

Serve hot, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(2608.7g)

Amount per serving	% Daily Value*
Calories	1276.8

Total Fat 41.4g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 2.8g
Cholesterol 251.7mg	0%
Sodium 1796.3mg	0%
Total Carbohydrate 71.2g	0%
Dietary Fiber 17.2g	0%
Total Sugars 35.8g
Protein 153.3g	0%

Vitamin D 1360.8IU	0%
Calcium 348.2mg	0%
Iron 8.1mg	0%
Potassium 5062.9mg	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: 29.3%

Protein: 48.3%

Carbs: 22.4%