High Protein Hearty Mediterranean Fish Stew

Dive into the vibrant flavors of this High Protein Hearty Mediterranean Fish Stew, a wholesome dish packed with nourishing ingredients and bold Mediterranean spices. This easy-to-make recipe combines tender white fish fillets, succulent shrimp, and a medley of vegetables simmered to perfection in a fragrant tomato-based broth infused with fennel, paprika, and herbs like oregano and thyme. Not only is it high in protein and perfect for a balanced diet, but it’s also a one-pot marvel ready in just an hour. Garnish with fresh parsley and serve with a squeeze of lemon for a zesty kick that elevates the dish to restaurant-quality perfection. Ideal for healthy family dinners or cozy nights in, this Mediterranean fish stew is as hearty as it is delicious.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, chopped
• 4 garlic cloves, minced
• 1 large red bell pepper, chopped
• 1 medium zucchini, sliced
• 1 28-ounce can canned crushed tomatoes
• 4 cups fish stock or vegetable broth
• 1.5 pounds white fish fillets (such as cod or halibut), cut into 2-inch pieces
• 1 pound shrimp, peeled and deveined
• 1 teaspoon fennel seeds
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 lemon, cut into wedges

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

Add the red bell pepper and zucchini slices; cook for 3-4 minutes until they begin to soften.

Step 5

Pour in the crushed tomatoes and fish stock (or broth), stirring to combine.

Step 6

Bring the mixture to a gentle simmer.

Step 7

Add the fish pieces and shrimp to the pot.

Step 8

Season with fennel seeds, paprika, oregano, thyme, salt, and black pepper.

Step 9

Gently stir the stew, making sure the fish and shrimp are submerged in the liquid.

Step 10

Cover the pot and let the stew simmer for 15-20 minutes, until the fish is cooked through and the shrimp are pink and opaque.

Step 11

Taste and adjust seasoning if needed.

Step 12

Remove from heat and stir in the fresh parsley.

Step 13

Serve the stew hot with lemon wedges on the side for squeezing over the top as desired.

Nutrition Facts

Serving size	(3510.3g)

Amount per serving	% Daily Value*
Calories	1979.4

Total Fat 48.8g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1366.1mg	0%
Sodium 6332.9mg	0%
Total Carbohydrate 90.2g	0%
Dietary Fiber 25.5g	0%
Total Sugars 52.4g
Protein 315.0g	0%

Vitamin D 1600.9IU	0%
Calcium 793.1mg	0%
Iron 15.9mg	0%
Potassium 7823.9mg	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: 21.3%

Protein: 61.2%

Carbs: 17.5%