Mediterranean Fish Stew Recipe

Transport your taste buds to the sun-soaked coasts of the Mediterranean with our robust and flavorful Fish Stew.

This rustic dish celebrates the bounty of the sea, featuring tender chunks of white fish and plump mussels swimming in a fragrant tomato-based broth.

Infused with the anise notes of fennel, the sweetness of bell peppers, and a medley of Mediterranean herbs, each spoonful is a journey through the region’s most beloved flavors.

Whether you’re looking for a hearty dinner or an impressive dish for entertaining, this stew promises to deliver a taste of coastal elegance to your table.

Mediterranean Fish Stew Recipe

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Prep Time 20 minutes mins

Cook Time 35 minutes mins

Course Soup

Cuisine Mediterranean

Servings 6

Calories 300 kcal

Ingredients

  

• 2 tbsp olive oil
• 1 large onion chopped
• 3 cloves garlic minced
• 1 fennel bulb thinly sliced
• 2 celery stalks chopped
• 1 red bell pepper chopped
• 1 can 14.5 oz diced tomatoes
• 2 cups fish or vegetable broth
• 1/2 cup dry white wine
• 2 bay leaves
• 1 tsp dried oregano
• 1/4 tsp red pepper flakes
• 2 lbs mixed firm white fish such as cod, halibut, or sea bass, cut into chunks
• 1 lb mussels cleaned and debearded
• 1/4 cup fresh parsley chopped
• Zest and juice of 1 lemon
• Salt and pepper to taste
• Crusty bread for serving

Instructions

 

• Heat olive oil in a large pot over medium heat. Add onion, garlic, fennel, celery, and bell pepper. Cook until softened, about 8 minutes.
• Add diced tomatoes, broth, wine, bay leaves, oregano, and red pepper flakes. Bring to a boil, then reduce heat and simmer for 15 minutes.
• Add fish chunks and mussels. Cover and cook for 5-7 minutes, or until fish is cooked through and mussels have opened. Discard any unopened mussels.
• Stir in parsley, lemon zest, and lemon juice. Season with salt and pepper to taste.
• Remove bay leaves before serving.
• Serve hot with crusty bread on the side.

Notes

Nutritional Information (per serving)

• Calories: 300
• Protein: 35g
• Carbohydrates: 12g
• Fiber: 3g
• Fat: 10g
• Sodium: 450mg

Keyword Fish

Cooking Tips

• For the best flavor, use a mix of different types of fish.
• Don’t overcook the fish; it should be just cooked through and tender.

Equipment Needed

• Large pot or Dutch oven
• Sharp knife for preparing fish

Possible Substitutions

• Use shrimp or scallops in place of mussels if preferred.
• For a non-alcoholic version, replace wine with additional broth.
• Add capers or olives for extra Mediterranean flavor.