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mediterranean fish stew recipe

Mediterranean Fish Stew Recipe

Prep Time 20 minutes
Cook Time 35 minutes
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