When you think of Mediterranean cuisine, what comes to mind? Maybe it’s fresh seafood, ripe tomatoes, and flavorful herbs. All of these ingredients come together perfectly in this Mediterranean Fish Stew recipe. This stew is a simple and delicious way to enjoy some of the region’s best flavors.
Ingredients in the Fish Stew
Let’s take a closer look at the ingredients that makes up this Mediterranean fish stew:
- Haddock: While the recipe calls for haddock, you can also use other white fish like halibut, cod, or sea bass. Just make sure to choose a firm, flaky fish that will hold up well in the stew.
- Carrots, Celery, and Fennel: These basic vegetables add sweetness and texture to the stew.
- Potatoes: Potatoes help to make the stew more filling and hearty.
- Parsley: Fresh herbs like parsley add brightness and freshness to the dish.
- Tomatoes: The recipe calls for ripe tomatoes, but you can also use canned tomatoes if fresh ones are not available.
- Chicken Broth and White Wine: These two liquids form the base of the stew and give it its savory flavor.
- Turmeric, Paprika, and Red Pepper Flakes: These seasonings add depth and a bit of heat to the dish.
- Onion: Onion adds a bit of sweetness and flavor to the stew.
Now that we know what ingredients we need, let’s move on to the recipe itself. This is going to make your whole kitchen smell amazing!
How Do You Make Mediterranean Fish Stew?
- Season the fish generously with salt, pepper, paprika and turmeric. Set aside for now.
- Heat a large pot or Dutch oven over medium heat. Add a bit of olive oil and sauté the onion, red pepper flakes and tomatoes until the tomatoes are starting to burst.
- Add the carrots, celery, and fennel and cook for a few more minutes.
- Add white wine to the pan to deglaze, using a wooden spoon to scrape up those delicious brown bits on the bottom of the pot.
- Add the potatoes.
- Pour in the chicken broth, water, and canned or fresh tomatoes.
- Bring the stew to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the potatoes are tender and the stew has thickened slightly.tju
- Add the haddock (or other fish) to the pot and let it cook for about 5 minutes, or until the fish is cooked through.
- Stir in the parsley and season the stew with salt and pepper to taste.
What Should I Serve with Fish Stew?
This dish is super light but packed full of nutrients, so it can be filling on its own. However, if your crew is extra hungry, I love to serve the stew with some crusty bread, like a baguette, for dipping. My teenagers pour the stew over rice (we always have a batch of rice warming in our zojirushi), and my husband likes it plain, as-is.
Can You Use Frozen Fish For Fish Stew?
Yes, you can use frozen fish for fish stew. Just make sure to thaw it completely before adding it to the pot. Frozen fish can also be a good option for those who want to save money or time, as it can often be less expensive than fresh fish and can be stored in the freezer for longer periods of time.
How to store leftovers
This fish stew can be stored in an airtight container in the refrigerator for up to three days. It can also be frozen for up to three months. To reheat the stew, simply place it in a pot over low heat and stir occasionally until heated through.
This Mediterranean Fish Stew is a quick and easy meal that is perfect for those who want to enjoy the flavors of the Mediterranean without spending hours in the kitchen. With basic vegetables, fresh herbs, and a good broth, this stew is simplicity at its best. So, go ahead and give it a try. I have been serving this to my toddlers since they were 1 and it remains one of those dependable things I know they’ll eat. Because this dish comes together so quickly it’s a perfect dinner solution for a busy weeknight.
If you’re like me and easy, no nonsense meals are a MUST for your busy schedule, take a look at my other recipes, including my Savory Crockpot Beef Pot Roast With Noodles -Slow Cooked.
From my messy kitchen to yours, enjoy!
- 2 lbs Fresh or frozen haddock (or similar flaky white fish like cod, halibut, hake)
- 2-3 Carrots diced thin
- 2 Stalks of celery diced
- 1 Fennel bulb, trimmed and chopped, fronds reserved
- 2 russet potatoes peeled and diced into small, bite-sized chunks
- 1 bunch of parsley, chopped
- 32 oz high quality chicken broth or bone broth
- 3/4 cup white wine
- 1 Yellow Onion diced
- 1 1/2 cups of ripe cherry tomatoes (or 1 can of diced tomatoes)
- 1 tsp Red pepper flakes
- 1 tsp Paprika
- 1 tsp Turmeric
- 2 tbsp cooking oil (I prefer avocado oil but you can use coconut oil or olive oil or butter)
- 2 cups of water
- Season fish generously with salt, pepper, turmeric, and paprika and set aside.
- In a dutch oven over medium-high heat, cook the diced onion, cherry tomatoes, and red pepper flakes in 2 tbsp of cooking oil until fragrant and the tomatoes are starting to burst.
- Add the carrots, celery and fennel and cook for another 3-5 minutes.
- Add the white wine and scrape the pan with a wooden spoon to get up all the delicious browned bits.
- Pour in the chicken broth and water.
- Add the diced potatoes.
- If you are using canned tomatoes instead of fresh ones, this is where you would add the canned tomatoes.
- Bring the stew to a low boil and simmer for 20 minutes.
- Add the seasoned fish and cook until the fish is cooked through and all the flavors have incorporated -- about 10 minutes.
- Divide into bowls and garnish with fresh chopped parsley and the reserved fennel fronds.