Mediterranean Fish Stew (Healthy Dinner Recipes By Mediterranean Living)

I added this 30-minute Mediterranean fish stew to my White Fish Recipes because one simple ingredient gives it a bright, unexpected twist you’ll want to read about.

I stumbled onto this Mediterranean fish stew when I needed a fast healthy dinner that feels like something special. It cooks in about 30 minutes and uses extra virgin olive oil to build a bright base and diced tomatoes for a punch of sweetness and tang.

I promise its not fussy, even if you are not a confident cook you can do it. I love that it sits nicely among Seafood Stew Recipes but also fits right into Mediterranean Diet Recipes without being preachy.

Somehow every spoonful feels simple and slightly adventurous, and I keep thinking about seconds.

Ingredients

• Extra virgin olive oil: Heart healthy monounsaturated fats, gives body and richness, mild fruity note
• Garlic: Pungent, adds savory bite, contains allicin for immunity, almost no carbs
• Tomatoes: Juicy, vitamin C and lycopene rich, slightly sweet and tangy, low calorie
• Firm white fish: Lean protein, rich in omega 3s, low carbs, flaky texture keeps you full
• Kalamata olives: Briny and salty, healthy fats and vitamin E, adds depth and umami
• Capers: Tiny but punchy, tangy and salty, low calories, boosts bright flavor
• Lemon juice: Bright acidic kick, vitamin C, cuts richness and lifts overall flavor
• Parsley: Fresh herb, vitamin K and iron, adds green freshness and mild bitterness
• Onion: Sweet when cooked, source of fibre and prebiotics

Ingredient Quantities

• 3 tablespoons extra virgin olive oil
• 1 medium yellow onion, thinly sliced
• 3 garlic cloves, minced
• 1 medium red bell pepper, seeded and thinly sliced
• 1 can (14.5 ounces) diced tomatoes, undrained
• 2 tablespoons tomato paste
• 1/2 cup dry white wine, optional
• 1 cup low sodium fish stock or vegetable broth
• 1 bay leaf
• 1 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper flakes, or to taste
• 1 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 to 1 1/2 pounds firm white fish, cut into 1 1/2 inch pieces (halibut, flounder, cod)
• 1/2 cup pitted Kalamata olives, halved
• 2 tablespoons capers, drained
• 2 tablespoons chopped fresh parsley
• 1 tablespoon fresh lemon juice, plus wedges for serving

How to Make this

1. Heat 3 tablespoons extra virgin olive oil in a large skillet over medium heat until it’s shimmering, then add 1 medium thinly sliced yellow onion and sauté about 4 to 5 minutes until soft; add 3 minced garlic cloves and 1 medium red bell pepper (thinly sliced) and cook 2 to 3 minutes more, don’t let the garlic burn.

2. Stir in 2 tablespoons tomato paste and cook 30 seconds to 1 minute to deepen the flavor, then add 1 can (1
4.5 ounces) diced tomatoes with their juices, scraping up any browned bits from the pan.

3. Pour in 1/2 cup dry white wine if using, let it bubble for about 1 to 2 minutes to reduce a bit, otherwise skip this and go straight to the broth.

4. Add 1 cup low sodium fish stock or vegetable broth, 1 bay leaf, 1 teaspoon dried oregano, 1/4 teaspoon crushed red pepper flakes (or to taste), 1 teaspoon kosher salt and 1/4 teaspoon freshly ground black pepper; bring the sauce to a gentle simmer.

5. Let the sauce simmer uncovered 5 to 7 minutes so it thickens slightly and the flavors marry, taste and adjust salt or heat if needed.

6. Gently nestle 1 to 1 1/2 pounds firm white fish cut into 1 1/2 inch pieces into the simmering sauce, scatter 1/2 cup pitted Kalamata olives (halved) and 2 tablespoons drained capers around the fish, spoon sauce over the pieces.

7. Cover the pan and simmer gently 5 to 8 minutes depending on thickness, check for doneness when the fish is opaque and flakes easily with a fork, try not to overcook it.

8. Remove from heat, discard the bay leaf, stir in 2 tablespoons chopped fresh parsley and 1 tablespoon fresh lemon juice, taste once more and tweak seasoning if needed.

9. Serve immediately with lemon wedges for squeezing, and if you like, crusty bread, rice or polenta to soak up the sauce.

Equipment Needed

1. Large 10 to 12-inch skillet with lid (nonstick or stainless)
2. Cutting board
3. Chef’s knife
4. Measuring cups and measuring spoons
5. Wooden spoon or silicone spatula (for sautéing and scraping)
6. Can opener
7. Slotted spoon or fish spatula (to lift the fish gently)
8. Small bowl and spoon (for draining capers, staging parsley and olives)

FAQ

Mediterranean Fish Stew (Healthy Dinner Recipes By Mediterranean Living) Substitutions and Variations

• 3 tablespoons extra virgin olive oil: use avocado oil or light olive oil in the same amount if you need a higher smoke point or milder taste. Butter also works for a richer finish, just watch the heat.
• 1/2 cup dry white wine, optional: substitute with 1/2 cup extra fish or veg stock plus 1 tablespoon white wine vinegar or lemon juice, or use 1/2 cup dry vermouth if you got it.
• 1 cup low sodium fish stock or vegetable broth: swap for low sodium chicken broth or clam juice, or 1 cup water plus 1 teaspoon fish or veg bouillon if that’s all you have.
• 1 to 1 1/2 pounds firm white fish: you can replace with peeled shrimp (cook a lot faster), scallops, or firm tofu for a vegetarian version. If using salmon, cut bigger pieces and shorten simmer time so it doesn’t dry out.

Pro Tips

1) Pat the fish dry and let it sit at room temp for 15 to 20 minutes before cooking, that helps it cook more evenly. If the pieces are different sizes cut them to match so some arent overdone while others are still raw. You can do a quick sear on each piece for extra texture, but dont overcook it.

2) Taste before you salt. Kalamatas and capers pack a lot of salt, so either rinse the capers or use fewer and add table salt only at the end if needed. If it still tastes flat try a tiny splash of anchovy paste or fish sauce for umami, you wont taste seafood, it just boosts depth.

3) Give the tomato paste and wine a little love. Cook the paste until it darkens a bit, that brings sweetness and richness, and let alcohol reduce so the sauce isnt sharp. If your sauce is too thin simmer a bit longer, if too thick add a few tablespoons of stock or reserved cooking water to loosen it without watering down flavor.

4) Finish gently and serve fast. Stir in lemon and parsley right off the heat so they stay bright, and check the fish by flaking with a fork it should just be opaque. Serve with crusty bread or polenta to soak up the sauce, and if you want a silkier finish stir in a tablespoon of olive oil or butter at the end.