Soy-Free Hearty Mediterranean Fish Stew

Dive into the comforting flavors of the Mediterranean with this Soy-Free Hearty Mediterranean Fish Stew, a wholesome and aromatic delight perfect for seafood lovers. Bursting with vibrant ingredients like tender white fish fillets, saffron threads, and smoked paprika, this stew is slow-simmered with hearty vegetables, potatoes, and a rich fish stock for a soul-warming meal. The easy-to-follow recipe is free from soy, making it an excellent choice for those with dietary restrictions, without compromising on taste. Finished with a sprinkle of fresh parsley and a squeeze of bright lemon juice, this one-pot dish offers a perfect balance of savory spices and citrusy freshness. Ready in under an hour, it's ideal for a comforting weeknight dinner or a special gathering with loved ones.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 units garlic cloves, minced
• 1 medium carrot, diced
• 1 parcel celery stalk, diced
• 1 medium red bell pepper, diced
• 14 ounces canned diced tomatoes
• 4 cups fish stock
• 1 unit bay leaf
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 pinch saffron threads
• 2 medium potatoes, peeled and diced
• 1 pound skinless white fish fillets, cut into bite-sized pieces
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped
• 1 unit lemon, cut into wedges

Directions

Step 1

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

Step 2

Add the chopped onion and cook until translucent, about 5 minutes.

Step 3

Stir in the minced garlic, diced carrot, celery, and red bell pepper. Cook for another 5 minutes until vegetables are softened.

Step 4

Add the canned diced tomatoes with their juice, fish stock, bay leaf, cumin, smoked paprika, and saffron threads to the pot.

Step 5

Bring the mixture to a simmer, then add the diced potatoes.

Step 6

Cover and cook for 15 minutes, stirring occasionally, until the potatoes are tender.

Step 7

Once the potatoes are cooked, add the fish pieces to the pot.

Step 8

Season the stew with sea salt and black pepper.

Step 9

Simmer gently for about 10 minutes, or until the fish is opaque and cooked through.

Step 10

Remove the bay leaf before serving.

Step 11

Garnish with chopped fresh parsley and serve with lemon wedges on the side.

Nutrition Facts

Serving size	(2718.9g)

Amount per serving	% Daily Value*
Calories	1473.7

Total Fat 51.1g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 6.1g
Cholesterol 314.7mg	0%
Sodium 4893.0mg	0%
Total Carbohydrate 121.8g	0%
Dietary Fiber 24.0g	0%
Total Sugars 28.9g
Protein 134.7g	0%

Vitamin D 907.2IU	0%
Calcium 623.2mg	0%
Iron 14.5mg	0%
Potassium 5615.7mg	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: 31.0%

Protein: 36.3%

Carbs: 32.8%