Whole30 Hearty Mediterranean Fish Stew

Dive into the vibrant flavors of the Whole30 Hearty Mediterranean Fish Stew, a wholesome and satisfying dish bursting with fresh vegetables, tender cod, and aromatic herbs. This nutrient-packed recipe combines the earthiness of carrots, celery, and zucchini with the brightness of fresh lemon juice and parsley, all simmered in a rich fish stock infused with garlic, thyme, and a hint of bay. Perfect for a nourishing weeknight dinner, this gluten-free and dairy-free stew is ready in under an hour, making it ideal for those following the Whole30 lifestyle or simply craving a healthy Mediterranean-inspired meal. Serve it steaming hot for a comforting bowl of goodness that’s as delicious as it is good for you!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced onion
• 4 minced garlic cloves
• 1 medium, diced red bell pepper
• 2 medium, sliced carrots
• 2 sliced celery stalks
• 1 14.5-ounce can canned diced tomatoes
• 4 cups fish stock
• 1 bay leaf
• 1 teaspoon fresh thyme
• 0.5 teaspoon ground black pepper
• 1 teaspoon sea salt
• 1 medium, diced zucchini
• 2 cups baby spinach
• 1.5 pounds, cut into chunks cod fillets
• 2 tablespoons fresh lemon juice
• 0.25 cup, chopped fresh parsley

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

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

Step 3

Stir in minced garlic and cook for 1 minute until fragrant.

Step 4

Add diced red bell pepper, sliced carrots, and celery. Sauté for 5-7 minutes until vegetables are beginning to soften.

Step 5

Pour in canned diced tomatoes and fish stock. Stir well to combine.

Step 6

Add the bay leaf, fresh thyme, ground black pepper, and sea salt. Bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low and let the stew simmer uncovered for about 15 minutes.

Step 8

Add diced zucchini and baby spinach to the pot, stirring to combine.

Step 9

Gently add the cod fillet chunks, immersing them in the stew. Let simmer for another 10-12 minutes, or until the fish is cooked through and flakes easily.

Step 10

Remove the bay leaf from the stew.

Step 11

Stir in fresh lemon juice and chopped parsley before serving.

Step 12

Taste and adjust seasoning with additional salt and pepper if needed.

Step 13

Serve hot and enjoy your wholesome, Mediterranean fish stew!

Nutrition Facts

Serving size	(3274.1g)

Amount per serving	% Daily Value*
Calories	1498.5

Total Fat 52.1g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 6.5g
Cholesterol 380.8mg	0%
Sodium 7227.4mg	0%
Total Carbohydrate 87.3g	0%
Dietary Fiber 27.8g	0%
Total Sugars 52.6g
Protein 166.5g	0%

Vitamin D 272.2IU	0%
Calcium 719.6mg	0%
Iron 12.5mg	0%
Potassium 6607.1mg	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: 31.6%

Protein: 44.9%

Carbs: 23.5%