Fish and Eggplant Stew

Dive into the rich, Mediterranean-inspired flavors of this Fish and Eggplant Stew, a hearty and wholesome dish that's perfect for seafood lovers. Tender white fish fillets are gently simmered in a spiced tomato broth alongside oven-roasted eggplant, infusing the stew with smoky sweetness and velvety texture. Aromatic spices like paprika, cumin, and coriander add layers of warmth and complexity, while fresh parsley or cilantro brighten the dish just before serving. With its combination of robust ingredients and simple cooking techniques, this recipe is easy to prepare yet sophisticated enough for a dinner party. Pair it with crusty bread or fluffy rice to soak up the flavorful broth, and enjoy a comforting meal that highlights the natural goodness of fresh fish and vegetables.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams white fish fillets (e.g., cod, haddock)
• 2 medium eggplants
• 4 tablespoons olive oil
• 1 large onion
• 4 units garlic cloves
• 400 grams tomatoes (crushed, canned or fresh)
• 500 milliliters fish stock or water
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley or cilantro (chopped)
• 1 tablespoon lemon juice

Directions

Step 1

Preheat the oven to 200°C (400°F). Cut the eggplants into 2.5 cm (1-inch) cubes and place them on a baking sheet. Drizzle with 2 tablespoons of olive oil, toss to coat evenly, and roast for 20-25 minutes, or until tender and slightly golden. Set aside.

Step 2

While the eggplant is roasting, finely chop the onion and mince the garlic cloves.

Step 3

Heat the remaining 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until softened and translucent.

Step 4

Add the minced garlic, paprika, cumin, and coriander to the pot. Stir and cook for 1 minute, until fragrant.

Step 5

Pour in the crushed tomatoes and fish stock (or water). Stir to combine, and bring the mixture to a gentle simmer.

Step 6

Season the broth with salt and black pepper, then add the roasted eggplant cubes to the pot. Stir gently to incorporate.

Step 7

Cut the fish fillets into large chunks (about 5 cm or 2 inches) and carefully add them to the simmering stew. Lower the heat and cook for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 8

Taste the stew and adjust seasoning if needed. Stir in the lemon juice and half of the chopped parsley or cilantro.

Step 9

Serve hot, garnished with the remaining parsley or cilantro. Enjoy with crusty bread or steamed rice on the side for a complete meal.

Nutrition Facts

Serving size	2307 grams (2307.0g)

Amount per serving	% Daily Value*
Calories	1351

Total Fat 65.20g	84%
Saturated Fat 10.00g	50%
Polyunsaturated Fat 5.30g
Cholesterol 271mg	90%
Sodium 3576mg	155%
Total Carbohydrate 81.00g	29%
Dietary Fiber 28.60g	102%
Total Sugars 38.30g
Protein 119.20g	238%

Vitamin D 1000IU	5000%
Calcium 318mg	24%
Iron 9mg	49%
Potassium 4474mg	95%

*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: 42.3%

Protein: 34.4%

Carbs: 23.3%