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+ servings
Mediterranean Fish Stew

Hearty Mediterranean Fish Stew Recipe for Cozy Nights

A quick and easy Mediterranean fish stew bursting with healthy flavors, ready in just 30 minutes.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Base
  • 2 tablespoons Butter Can substitute with olive oil for a dairy-free version.
  • 1 tablespoon Extra Virgin Olive Oil Provides healthy fats.
  • 1 Onion, chopped A base flavor; can use shallots.
  • 1 Carrot, sliced into thin rounds Brings sweetness; can substitute with bell peppers.
For the Stew
  • 1 tablespoon Flour Helps thicken the stew; substitute with cornstarch for gluten-free.
  • 3 medium Potatoes, peeled and cut into bite-sized cubes Adds substance; any waxy potato works.
  • 1 pound White Fish, boneless Options include cod, halibut, or haddock.
  • 4 cups Chicken Broth Low sodium or regular; can substitute with fish or vegetable broth.
For Seasoning
  • 1/2 teaspoon Smoked Paprika Adds smokiness; use regular paprika as alternative.
  • Salt and Pepper Adjust to taste.

Equipment

  • thick-bottomed pot

Method
 

Directions
  1. In a thick-bottomed pot, heat 2 tablespoons of butter and 1 tablespoon of extra virgin olive oil over medium heat until melted. Add 1 chopped onion and 1 sliced carrot to the pot, sautéing for about 3 minutes or until they become soft and translucent.
  2. Stir in 1 tablespoon of flour to the sautéed onions and carrots, mixing well for about 1 minute. Next, add 3 medium potatoes, mixing them in with the vegetables.
  3. Pour in 4 cups of chicken broth, stirring to combine while bringing the mixture to a boil over high heat. Once boiling, reduce the heat to medium-low and let it simmer gently for around 5 minutes until the potatoes are just fork-tender.
  4. Carefully add 1 pound of white fish and ½ teaspoon of smoked paprika to the pot. Stir gently, cover, and let it simmer for 10-15 minutes, or until the fish is flaky.
  5. Taste the stew and season with salt and pepper as desired. If too thick, add a splash of broth or water. Serve in bowls with crusty bread.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 35gProtein: 30gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 75mgSodium: 800mgPotassium: 950mgFiber: 5gSugar: 3gVitamin A: 500IUVitamin C: 15mgCalcium: 40mgIron: 2mg

Notes

This stew is great for meal prep and can be stored in the fridge for 3 days or frozen for up to 2 months.

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