Hearty Mediterranean Fish Stew

Dive into a bowl of warmth and flavor with this Hearty Mediterranean Fish Stew, a soul-soothing dish brimming with vibrant ingredients and bold spices. This one-pot recipe combines tender chunks of firm white fish, like cod or haddock, with a medley of vegetables, including red bell peppers, celery, carrots, and potatoes, all simmered in a fragrant broth of crushed tomatoes, white wine, and fish stock. Seasoned with smoked paprika, thyme, and a splash of lemon juice, this stew delivers a rich balance of smoky, tangy, and savory notes. Perfect for a cozy family dinner, this 45-minute marvel is not only easy to prepare but also loaded with protein and nutrients. Garnish with fresh parsley and serve with crusty bread for an authentic Mediterranean dining experience that's sure to impress.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced onion
• 3 minced garlic cloves
• 1 large, diced red bell pepper
• 2 chopped celery stalks
• 1 large, diced carrot
• 400 grams crushed tomatoes
• 500 milliliters fish stock
• 200 milliliters white wine
• 2 medium, peeled and diced russet potatoes
• 1 bay leaf
• 1 teaspoon, dried thyme
• 1 teaspoon smoked paprika
• 0.25 teaspoon cayenne pepper
• 1 teaspoon, or to taste salt
• 0.5 teaspoon black pepper
• 600 grams, such as cod or haddock, cut into chunks firm white fish fillets
• 0.5 juiced lemon
• 3 tablespoons, chopped fresh parsley

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add diced onion and sauté until translucent, about 5 minutes.

Step 3

Stir in minced garlic, diced red bell pepper, chopped celery, and diced carrot. Cook for another 5 minutes, stirring occasionally, until vegetables start to soften.

Step 4

Pour in the crushed tomatoes, fish stock, and white wine. Stir to combine.

Step 5

Add diced potatoes, bay leaf, dried thyme, smoked paprika, cayenne pepper, salt, and black pepper. Bring the mixture to a boil.

Step 6

Reduce heat to low and let the stew simmer for 20 minutes, or until the potatoes are tender.

Step 7

Gently add the fish chunks to the pot, making sure they're submerged in the broth. Simmer for another 10 minutes until the fish is cooked through and flaky.

Step 8

Remove the pot from heat and stir in the lemon juice and chopped fresh parsley.

Step 9

Serve the fish stew hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(2487.7g)

Amount per serving	% Daily Value*
Calories	1299.0

Total Fat 36.0g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 97.3mg	0%
Sodium 3799.0mg	0%
Total Carbohydrate 153.3g	0%
Dietary Fiber 29.2g	0%
Total Sugars 42.1g
Protein 59.6g	0%

Vitamin D 200IU	0%
Calcium 529.4mg	0%
Iron 13.3mg	0%
Potassium 5544.6mg	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: 27.6%

Protein: 20.3%

Carbs: 52.2%