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    Home » Recipes » Dinner

    Mediterranean Fish Stew

    Published: Jun 12, 2024 · by Radwa.

    Jump to Recipe

    Brighten the good ol' fish stew you know of by making this delicious recipe. Mediterranean Fish Stew is an easy and quick recipe loaded with vegetables, sea bass and Mediterranean flavors.

    a ladle full of Mediterranean Fish Stew
    Jump to:
    • Mediterranean Fish Stew
    • Ingredients
    • Step By Step Instructions
    • Top Tips!
    • Recipe FAQs
    • More Fish Recipes
    • Recipe Card
    • Comments

    Mediterranean Fish Stew

    Veggies and fish in one recipe with that Mediterranean touch is something I can't say no to.

    I can't say no to veggies and fish in one recipe with that Mediterranean touch. This easy fish stew creates a hearty meal that all my family LOVE. The veggies and fish cooked to a perfect simmer. It is really my family's favourite for a weeknight meal.

    Plus, this one-pot recipe is so quick and easy that you will certainly fall in love with it. Also, the flavor and texture are one of the best ones you can ever get to try.

    Mediterranean Fish Stew in a bowl

    Ingredients

    See the recipe card for full information on ingredients and quantities.

    White Fish. I used sea bass; however, in my opinion, the ideal white fish for this recipe is cod or sea bass filet.

    Butter and  Extra Virgin Olive Oil: For the best flavor, I like to cook the fish stew in a combination of extra virgin olive oil and butter.

    Veggies: I used carrot, baby potatoes, and onion.

    Flour. It helps in thickening this fish stew.

    Seasonings: I use salt, black pepper and smoked paprika.

    Parsley. I love to garnish my fish recipes with parsley to lessen the fishy aftertaste the white fish gives off.

    Step By Step Instructions

    Step by step photo instructions collage for making the recipe

    Step one: In a pot, heat butter and oil, add carrots and onions and sauté for 2-3 minutes or until soft.

    Step two: Stir in flour, and then add the potatoes; cook for 1-2 minutes on medium heat.

    Step by step photo instructions collage for making the recipe

    Step three: Now, add fish stock and bring to a boil; once boiling, add fish, salt, pepper and paprika.

    Step four: Cover and simmer for 10-20 minutes, until potatoes are soft. Garnish with chopped parsley and serve.

    a bowl full of Mediterranean Fish Stew

    Top Tips!

    • Pat the white fish dry with a paper towel and then season it with salt and pepper to add taste before cooking even begins. This will ensure a more flavorful white fish for the recipe.
    • This fish stew recipe is made without tomatoes; however, in most Mediterranean basins like in Italy, the fish stew is added with tomatoes or tomato puree to give the dish an extra flavor. You can do the same!
    • Add some chickpeas, carrots or tomatoes to your stew.
    • Celery seems a perfect addition to make this dish even more veggie-filled one; since celery is a leafy veggie, it imparts a bland taste with a somewhat earthy flavor.

    Recipe FAQs

    Can I reheat fish stew without ruining the texture?

    Of course you can. Just put it in the microwave until piping hot, and the taste and texture will still be the same as if it is freshly out of the pot.

    What are the best fish for stews?

    The perfect white fish to use for this recipe is sea bass filet or cod filet, as they have a rich buttery taste that can easily blend well with the rest of the fish stew's ingredients.

    Can I use frozen fish to make fish stew?

    Yes, you can. However, it is recommended to thaw it completely before using it.

    a bowl full of Mediterranean Fish Stew

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    Recipe Card

    Mediterranean fish stew.
    Print Pin
    5 from 1 vote

    Mediterranean Fish Stew

    Mediterranean Fish Stew is an easy and quick recipe loaded with vegetables and sea bass. It creates a hearty one-pot meal for busy days.
    Course Dinner
    Cuisine Mediterranean
    Prep Time 5 minutes minutes
    Cook Time 20 minutes minutes
    Total Time 25 minutes minutes
    Servings 5 servings
    Calories 326kcal
    Author Radwa

    Equipment

    • Pot
    • Kitchen knife
    • Chopping board
    • Measuring spoons
    • Measuring cups

    Ingredients

    • 2 tablespoon butter
    • 2 tablespoon extra virgin olive oil
    • 1 onion , chopped
    • 1 carrot , chopped
    • 1 tablespoon flour
    • 10 baby potatoes , cut into halves
    • 450 g white fish
    • 4 cups fish stock
    • ½ teaspoon paprika
    • ½ teaspoon salt
    • ¼ teaspoon ground black pepper

    Instructions

    • In a pot, heat butter and oil, add carrots and onions and sauté for 2-3 minutes or until soft.
    • Stir in flour, and then add the potatoes; cook for 1-2 minutes on medium heat.
    • Now, add fish stock and bring to a boil; once boiling, add fish, salt, pepper and paprika.
    • Cover and simmer for 10-20 minutes, until potatoes are soft. Garnish with chopped parsley and serve.

    Notes

    Pat the white fish dry with a paper towel and then season it with salt and pepper to add taste before cooking even begins. This will ensure a more flavorful white fish for the recipe.

    Nutrition

    Serving: 1serving | Calories: 326kcal | Carbohydrates: 25g | Protein: 25g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 60mg | Sodium: 916mg | Potassium: 986mg | Fiber: 3g | Sugar: 3g | Vitamin A: 2065IU | Vitamin C: 25mg | Calcium: 91mg | Iron: 2mg
    Tried this Recipe? Pin it for Later!Mention @HealthyLifeTrainer or tag #healthylifetrainer!

    About Radwa

    Hi, I am Radwa! I've always been fond of food—seriously, it's my love language. I share my tried-and-true recipes and provide easy, step-by-step recipes that anyone can follow.

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    Healthy Life Trainer

    Hello! I’m Radwa, A wife and mother. Also, I am the recipe maker and food photographer behind Healthy Life Trainer. I love making new, simple and quick recipes every day.

    More about me→

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