Mediterranean Fish Stew

Dive into the vibrant flavors of the Mediterranean with this hearty, one-pot Mediterranean Fish Stew. This recipe combines tender chunks of white fish like cod or halibut with a rich tomato-based broth infused with garlic, paprika, and a splash of dry white wine for added depth. Hearty potatoes and a medley of Kalamata olives, capers, and fresh parsley bring a briny, herbaceous twist, making every bite irresistibly flavorful. Ready in under an hour, this comforting meal is perfect for weeknight dinners or cozy gatherings. Serve it with crusty bread to soak up every last drop of the aromatic broth and enjoy a dish that’s both nutritious and bursting with Mediterranean flair!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 3 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 4 large garlic cloves, minced
• 1 large red bell pepper, diced
• 1 28-ounce can crushed tomatoes
• 4 cups fish stock or vegetable stock
• 1 cup dry white wine
• 1 large Russet or Yukon Gold potato, peeled and diced
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 0.25 teaspoon red pepper flakes
• 1.5 pounds firm white fish fillets (such as cod, halibut, or sea bass), cut into 2-inch pieces
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup pitted Kalamata olives, halved
• 2 tablespoons capers, drained
• 0.25 cup fresh parsley, chopped
• 4 pieces lemon wedges, for serving

Directions

Step 1

Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.

Step 2

Add the chopped onion and garlic to the pot and sauté for 3-4 minutes until softened and fragrant.

Step 3

Stir in the diced red bell pepper and cook for another 2 minutes.

Step 4

Add the crushed tomatoes, fish stock (or vegetable stock), white wine, and diced potato to the pot. Stir to combine.

Step 5

Season the mixture with paprika, oregano, red pepper flakes, salt, and black pepper. Bring the stew to a boil, then reduce the heat to a simmer.

Step 6

Cover the pot and let it simmer for 20 minutes, or until the potatoes are tender.

Step 7

Gently add the fish pieces to the pot, making sure they are submerged in the broth. Simmer gently for 8-10 minutes, or until the fish is opaque and cooked through.

Step 8

Stir in the Kalamata olives, capers, and chopped parsley. Taste the stew and adjust seasoning if needed.

Step 9

Serve the stew hot in bowls, garnished with additional parsley if desired, and with lemon wedges on the side for squeezing over the stew.

Step 10

Pair with crusty bread or a side salad for a complete meal.

Nutrition Facts

Serving size	3595.6 grams (3595.6g)

Amount per serving	% Daily Value*
Calories	2152

Total Fat 83.80g	107%
Saturated Fat 12.90g	65%
Polyunsaturated Fat 4.00g
Cholesterol 380mg	127%
Sodium 6818mg	296%
Total Carbohydrate 147.90g	54%
Dietary Fiber 33.30g	119%
Total Sugars 44.20g
Protein 179.50g	359%

Vitamin D 1361IU	6804%
Calcium 757mg	58%
Iron 19mg	106%
Potassium 6820mg	145%

*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: 36.5%

Protein: 34.8%

Carbs: 28.7%