Low Sodium Hearty Mediterranean Fish Stew

Dive into a bowl of flavorful comfort with this **Low Sodium Hearty Mediterranean Fish Stew**, a wholesome and soul-warming dish that brings the vibrant flavors of the Mediterranean to your table without the extra salt. This easy-to-make recipe combines a medley of tender unsalted seafood—like cod, shrimp, and mussels—with fresh vegetables, aromatic herbs, and a bright splash of lemon. Slow-simmered in a rich, low sodium vegetable broth, the stew is further enhanced with zucchini, baby spinach, and no-salt-added diced tomatoes for a nutrient-packed meal. Perfect for a light yet satisfying dinner, this fish stew supports heart health while delivering bold, zesty flavors in every spoonful. Serve it with crusty whole-grain bread or enjoy it on its own for a gluten-free option that’s both nourishing and delicious!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 large Yellow onion, diced
• 4 medium Garlic cloves, minced
• 1 medium Red bell pepper, chopped
• 1 medium Zucchini, diced
• 14 ounces Canned no-salt-added diced tomatoes
• 4 cups Low sodium vegetable broth
• 1 whole Bay leaf
• 1 teaspoon Dried thyme
• 1 teaspoon Dried oregano
• 1 pound Unsalted mixed seafood (such as cod, shrimp, and mussels)
• 2 cups Baby spinach
• 1 whole Lemon, juiced
• 2 tablespoons Parsley, chopped
• 1 to taste Freshly ground black pepper

Directions

Step 1

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

Step 2

Add the diced onion and sauté for about 5 minutes, or until translucent.

Step 3

Stir in the minced garlic, red bell pepper, and zucchini. Cook for another 5 minutes, stirring occasionally.

Step 4

Pour in the no-salt-added diced tomatoes and the vegetable broth. Stir well to combine.

Step 5

Add the bay leaf, dried thyme, and dried oregano. Bring the mixture to a gentle simmer.

Step 6

Once simmering, add the mixed seafood to the pot and ensure it is submerged in the broth.

Step 7

Cover the pot and let cook for 10-12 minutes, or until the seafood is cooked through and tender.

Step 8

Remove the bay leaf and discard.

Step 9

Stir in the baby spinach and allow it to wilt for about 2 minutes.

Step 10

Add the fresh lemon juice and chopped parsley. Season with freshly ground black pepper to taste.

Step 11

Ladle the stew into bowls and serve immediately.

Nutrition Facts

Serving size	(2468.1g)

Amount per serving	% Daily Value*
Calories	1003.8

Total Fat 37.6g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 317.5mg	0%
Sodium 1114.6mg	0%
Total Carbohydrate 71.8g	0%
Dietary Fiber 17.6g	0%
Total Sugars 33.7g
Protein 97.6g	0%

Vitamin D 544.3IU	0%
Calcium 509.8mg	0%
Iron 13.6mg	0%
Potassium 4078.6mg	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: 33.3%

Protein: 38.4%

Carbs: 28.3%