Low Carb Hearty Mediterranean Fish Stew

Indulge in the rich, vibrant flavors of the Mediterranean with this Low Carb Hearty Mediterranean Fish Stew. This comforting yet health-conscious dish brims with tender cod, succulent shrimp, and a medley of fresh vegetables like zucchini, red bell pepper, and tomato, all simmered in a fragrant broth infused with garlic, Italian herbs, and a splash of white wine. Perfect for a warming weeknight dinner or an impressive low-carb meal for guests, this stew is as nutritious as it is delicious, packed with protein and Mediterranean-inspired ingredients like fresh parsley, capers, and a hint of lemon. Quick to prepare in under an hour and bursting with bold, wholesome flavors, this one-pot wonder is sure to become a household favorite.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 medium red bell pepper, diced
• 1 medium zucchini, sliced
• 14.5 ounces canned diced tomatoes
• 2 cups fish stock
• 1 cup dry white wine
• 1 bay leaf
• 1 teaspoon Italian seasoning
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 pound cod fillets, cut into bite-sized pieces
• 0.5 pound shrimp, peeled and deveined
• 2 tablespoons chopped fresh parsley
• 2 tablespoons capers
• 1 lemon, sliced for garnish

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.

Step 3

Stir in the minced garlic, diced red bell pepper, and sliced zucchini. Cook for another 3 minutes constantly stirring.

Step 4

Pour in the canned diced tomatoes along with their juices, fish stock, and dry white wine, stirring well to combine.

Step 5

Add the bay leaf, Italian seasoning, salt, and black pepper. Bring the mixture to a simmer.

Step 6

Once simmering, reduce the heat to low, cover the pot, and let it cook for 15 minutes to allow the flavors to meld.

Step 7

Add the cod fillets and shrimp to the pot, gently stirring to combine with the soup.

Step 8

Cover and simmer for an additional 8-10 minutes, or until the fish and shrimp are cooked through and opaque.

Step 9

Remove the bay leaf from the stew.

Step 10

Stir in the chopped fresh parsley and capers for a burst of fresh flavor.

Step 11

Ladle the stew into bowls, garnishing each with a slice of lemon.

Step 12

Serve hot, enjoying the hearty, healthful flavors of the Mediterranean.

Nutrition Facts

Serving size	(2316.1g)

Amount per serving	% Daily Value*
Calories	1543.8

Total Fat 50.2g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 6.2g
Cholesterol 736.6mg	0%
Sodium 3758.4mg	0%
Total Carbohydrate 50.0g	0%
Dietary Fiber 15.9g	0%
Total Sugars 28.0g
Protein 182.0g	0%

Vitamin D 725.7IU	0%
Calcium 473.3mg	0%
Iron 9.2mg	0%
Potassium 4323.9mg	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: 32.7%

Protein: 52.8%

Carbs: 14.5%