Mediterranean Fish Stew Recipe

Looking for an easy Mediterranean Fish Stew recipe? Learn how to make Mediterranean Fish Stew using healthy ingredients.


Submitted by inkershmies

Makes 4 servings



Add chilli to give it a good kick

Recipe Ingredients for Mediterranean Fish Stew

1 tsp olive oil
2 garlic cloves
1 fennel bulb
1 tsp paprika
150 ml white wine
400 g plum tomatoes
300 ml chicken stock
250 g cod
250 g cooked shrimp
150 g squid
10 g parsley

Recipe Directions for Mediterranean Fish Stew

  1. Heat 2 tbsp olive oil in a large, wide pan. add the garlic and cook for 2 minutes, then add the fennel and cook for about 5 minutes until softened. add the chilli and paprika, then tip in the wine and simmer until almost gone.

  2. Add the tomatoes and stock then simmer for 15-20 minutes until thickened a bit. turn down to a gentle simmer and add the white fish, cover and cook for 3 minutes.

  3. Add the prawns for a couple of minutes until just cooked through, then stir through the parsley. Serve in bowls with crusty bread.

Categories

Main Dish

Nutrition Facts
Serving Size 441.4g
Amount Per Serving
Calories
252
Calories from Fat
31
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
244mg
81%
Sodium
494mg
21%
Potassium
879mg
25%
Total Carbohydrates
12.7g
4%
Dietary Fiber
3.2g
13%
Sugars
4.6g
Protein
35.6g
Vitamin A 28% Vitamin C 64%
Calcium 10% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • High in phosphorus
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • Very high in cholesterol
  • Contains alcohol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement