Low Fat Mediterranean Fish Stew

Dive into the vibrant flavors of the Mediterranean with this Low Fat Mediterranean Fish Stew, a light yet satisfying dish that's both hearty and healthy. Featuring tender chunks of white fish, a rich tomato-based broth, and a medley of aromatic herbs like oregano and thyme, this recipe is packed with wholesome ingredients. The addition of kalamata olives and a splash of fresh lemon juice add a tangy depth to every bite, while the use of olive oil and low-sodium vegetable broth keeps it low in fat without sacrificing flavor. Ready in just 45 minutes, this one-pot wonder is perfect for busy weeknights and pairs beautifully with crusty bread or a crisp side salad. Whether you're looking for an easy seafood recipe or a nutritious Mediterranean-inspired meal, this fish stew is sure to become a family favorite!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium red bell pepper, diced
• 14 ounces canned diced tomatoes (no salt added)
• 2 cups low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 whole bay leaf
• 1 pound skinless white fish fillets (e.g., cod, haddock), cut into 2-inch pieces
• 0.5 cup kalamata olives, pitted and halved
• 0.25 cup fresh parsley, chopped
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and diced red bell pepper. Cook for another 2 minutes, stirring occasionally.

Step 4

Add the canned diced tomatoes, vegetable broth, dried oregano, dried thyme, and the bay leaf. Stir well to combine, and bring the mixture to a gentle simmer.

Step 5

Cover the pot partially and let the stew simmer for 10 minutes, allowing the flavors to meld together.

Step 6

Gently add the pieces of white fish to the stew, ensuring they are submerged in the liquid. Simmer for an additional 7-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 7

Stir in the halved kalamata olives, chopped parsley, and lemon juice. Season the stew with salt and black pepper to taste.

Step 8

Remove the bay leaf and serve the stew hot, optionally garnished with additional parsley or a wedge of lemon on the side.

Nutrition Facts

Serving size	(1796.0g)

Amount per serving	% Daily Value*
Calories	1015.6

Total Fat 46.6g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 226.8mg	0%
Sodium 3383.8mg	0%
Total Carbohydrate 58.6g	0%
Dietary Fiber 16.6g	0%
Total Sugars 24.6g
Protein 91.9g	0%

Vitamin D 907.2IU	0%
Calcium 470.5mg	0%
Iron 11.1mg	0%
Potassium 3558.7mg	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: 41.1%

Protein: 36.0%

Carbs: 22.9%