One-Pot Mediterranean Fish Stew
One-Pot Mediterranean Fish Stew is a vibrant, heartwarming dish that captures the essence of the Mediterranean in every spoonful. With tender white fish nestled in a flavorful broth enriched with fresh vegetables and herbs, this stew is perfect for cozy dinners or entertaining guests. Easy to prepare and bursting with color, it’s a delightful way to bring a taste of the sun-drenched shores into your home.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: Serves 4
- Category: Main
- Method: Cooking
- Cuisine: Mediterranean
Ingredients
Scale
- 1 lb white fish fillets (cod or halibut)
- 2 tbsp extra virgin olive oil
- 1 cup chopped onions
- 3 garlic cloves, minced
- 1 can (14.5 oz) diced tomatoes (preferably fire-roasted)
- 4 cups low-sodium vegetable broth
- 1 cup diced bell peppers (any color)
- ½ cup fresh herbs (basil, parsley, or dill)
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onions until translucent (about 5 minutes), then add garlic and cook for another minute.
- Add bell peppers and cook for an additional 3 minutes until softened.
- Stir in diced tomatoes and vegetable broth; season with salt and pepper. Bring to a gentle simmer.
- Nestle the fish fillets into the mixture, cover the pot, and cook for about 10 minutes until fish flakes easily with a fork.
- Top with fresh herbs before serving hot alongside crusty bread or couscous.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 6g
- Sodium: 680mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 5g
- Protein: 24g
- Cholesterol: 70mg