Low Fat Hearty Mediterranean Fish Stew

Dive into the flavors of the Mediterranean with this Low Fat Hearty Mediterranean Fish Stew, a nourishing one-pot meal that's as healthy as it is comforting. Bursting with tender chunks of cod, vibrant vegetables like zucchini, red bell pepper, and carrots, and a fragrant medley of oregano, thyme, and fresh parsley, this stew is both light and satisfying. A zesty splash of lemon juice and the brininess of black olives add a refreshing twist, while the use of fish stock creates a rich yet low-fat base. Ready in under an hour, this wholesome recipe is perfect for a weeknight dinner or effortless entertaining. Pair it with crusty bread for a complete Mediterranean-inspired feast!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium, finely chopped onion
• 3 minced garlic cloves
• 1 large, chopped carrot
• 1 chopped celery stalk
• 1 medium, chopped red bell pepper
• 14.5 oz canned diced tomatoes
• 4 cups fish stock
• 1 whole bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 medium, peeled and diced russet potato
• 1 medium, sliced zucchini
• 1 pound, cut into cubes cod fillets
• 2 tablespoons lemon juice
• 0.25 cup, chopped fresh parsley
• 0.5 cup, sliced black olives

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 3-4 minutes until translucent.

Step 2

Add the minced garlic, chopped carrot, celery, and red bell pepper to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.

Step 3

Stir in the canned diced tomatoes along with their juice, fish stock, bay leaf, oregano, thyme, salt, and black pepper.

Step 4

Add the diced potatoes to the pot and bring the mixture to a simmer. Cook for 15 minutes, or until the potatoes are tender.

Step 5

Stir in the sliced zucchini and continue to simmer for an additional 5 minutes.

Step 6

Gently add the cubed cod fillets to the stew. Simmer for 8-10 minutes until the fish is cooked through and opaque.

Step 7

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

Step 8

Discard the bay leaf and adjust seasoning with more salt and pepper if needed.

Step 9

Serve the stew warm, garnished with sliced black olives and additional parsley if desired.

Nutrition Facts

Serving size	(2892.3g)

Amount per serving	% Daily Value*
Calories	1487.0

Total Fat 43.3g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 5.4g
Cholesterol 283.3mg	0%
Sodium 7242.2mg	0%
Total Carbohydrate 143.6g	0%
Dietary Fiber 27.0g	0%
Total Sugars 43.4g
Protein 130.3g	0%

Vitamin D 181.4IU	0%
Calcium 558.0mg	0%
Iron 17.3mg	0%
Potassium 6238.2mg	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: 26.2%

Protein: 35.1%

Carbs: 38.7%