Ligurian Buridda Italian Fish Stew

Dive into the flavors of coastal Italy with Ligurian Buridda, a hearty and aromatic Italian fish stew that captures the essence of the Mediterranean. This traditional seafood dish combines tender bites of cod, monkfish, or haddock with succulent mussels, shrimp, and squid, all simmered in a rich, tomato-based broth infused with white wine, garlic, oregano, and a zing of fresh lemon. Slow-cooked with a medley of vegetables like onion, celery, and carrot, this stew achieves a depth of flavor that's both comforting and elegant. Perfect for a cozy dinner, it’s best served with a loaf of crusty bread to soak up every last drop of the fragrant seafood broth. Whether you're a seafood lover or looking to transport your taste buds to Liguria, this dish is a vibrant showcase of Italian coastal cuisine.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 1 yellow onion
• 2 celery stalk
• 1 carrot
• 3 garlic cloves
• 2 tablespoons tomato paste
• 2 ripe tomatoes
• 1 cup dry white wine
• 4 cups fish stock
• 1 pound skinless fish fillets (e.g., cod, monkfish, or haddock)
• 1 pound mussels
• 1 pound medium shrimp (peeled and deveined)
• 1 pound baby squid (cleaned and sliced into rings)
• 2 bay leaves
• 1 teaspoon dry oregano
• 2 tablespoons parsley (chopped, plus extra for garnish)
• 1 lemon (zested and juiced)
• 1 teaspoon salt
• 0.5 teaspoon black pepper (freshly cracked)
• 1 loaf crusty bread (for serving)

Directions

Step 1

In a large, heavy-bottomed pot, heat the olive oil over medium heat.

Step 2

Chop the onion, celery, and carrot into small dice. Mince the garlic cloves. Add these vegetables to the pot and sauté for 5-7 minutes until softened and fragrant.

Step 3

Stir in the tomato paste and cook for 2 minutes to caramelize, then add the diced tomatoes and cook for another 3-4 minutes until they break down.

Step 4

Pour in the white wine, scraping the bottom of the pot to deglaze, and simmer for 2-3 minutes to reduce slightly.

Step 5

Add the fish stock, bay leaves, oregano, salt, and black pepper. Bring the mixture to a gentle simmer.

Step 6

Cut the fish fillets into bite-sized pieces and add them to the pot along with the mussels, shrimp, and squid. Cover and simmer for 8-10 minutes until the seafood is cooked through and the mussels have opened. Discard any mussels that remain closed.

Step 7

Stir in the parsley, lemon zest, and lemon juice. Taste and adjust seasoning if necessary.

Step 8

Serve the buridda hot, garnished with extra parsley. Pair with crusty bread for dipping.

Nutrition Facts

Serving size	(4005.2g)

Amount per serving	% Daily Value*
Calories	3674.0

Total Fat 84.4g	0%
Saturated Fat 16.0g	0%
Polyunsaturated Fat 7.5g
Cholesterol 2418.7mg	0%
Sodium 10050.1mg	0%
Total Carbohydrate 274.4g	0%
Dietary Fiber 18.2g	0%
Total Sugars 27.3g
Protein 398.7g	0%

Vitamin D 907.2IU	0%
Calcium 930.6mg	0%
Iron 44.4mg	0%
Potassium 7954.9mg	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: 22.0%

Protein: 46.2%

Carbs: 31.8%