Stewed Fish
User Reviews
4.7
27 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
37 mins
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Servings
4 -6 servings
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Calories
395 kcal
-
Cuisine
Mediterranean
Stewed Fish
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A delicious recipe for stewed fish in tomato sauce, a quick dish bursting with Mediterranean flavor. A super light and healthy recipe.
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Ingredients
- 1 medium onion about 150 g/ 5.5 oz
- 1 carrot about 150 g/ 5.5 oz
- 1 small piece celeriac or 1-2 celery sticks about 75 g/ 2.5 oz
- 3 large garlic cloves
- 1 long red chili to taste, Note 1
- 2 tablespoons olive oil
- 1 tablespoon granulated sugar
- ⅔ cup dry white wine 150 ml
- 2 cans chopped tomatoes each 400 g/ 14 oz
- 3 cups fish stock or vegetable stock, 700 ml
- 1 teaspoon dried oregano Note 2
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 3 bay leaves
- 1 lb firm white fish fillets 450 g, Notes 3,4,5
- 1 lb Shrimp 450 g
- 1-2 teaspoons lemon juice
- Fine sea salt and ground black pepper
- some parsley
Instructions
- Defrost seafood completely. Chop the onions very finely and set them aside. Chop the carrots, celeriac/celery, garlic, and chili very finely as well, set aside.1 lb firm white fish fillets/ 450 g + 1 lb shrimp/ 450 g 1 medium onion + 1 carrot + 1 small piece celeriac or 1-2 celery sticks + 3 large garlic cloves + 1 long red chili
- Saute onions: Heat the oil in a Dutch oven or another large, thick-bottomed pot. Saute the onions with a pinch of salt for about 2 minutes on medium-low heat.2 tablespoons olive oil
- Add the remaining vegetables, stir well, and cook for another 5-6 minutes or until the onions are perfectly soft. Stir often and add a splash of the wine or stock if they threaten to catch.
- Add the sugar, stir, and let caramelize slightly for about 2 minutes.1 tablespoon granulated sugar
- Pour in the wine, turn the heat a bit up, and let the wine reduce completely; it will take about 1-2 minutes. ⅔ cup dry white wine/ 150 ml
- Simmer stew: Add tomatoes, fish stock, and dried herbs. Stir well and cook on medium-low heat, uncovered for about 10 minutes, the sauce should be slightly thickened. If you think it thickens too much, cover the pot partially with the lid.2 cans chopped tomatoes + 3 cups fish stock/ 700 ml + 1 teaspoon dried oregano + 1 teaspoon dried thyme + 1 teaspoon dried rosemary + 3 bay leaves
- Add seafood: Cut the fish into pieces, about 1 ½ – 2-inch/ 4-5cm pieces. Add to the pot, add shrimp, too, and stir gently. Reduce the heat to low and simmer for 3-4 minutes. It should flake easily. Don't overcook the fish or it will become tough, it will continue cooking in the sauce during the time you bring the pot to the table and serve it.
- Adjust the taste with lemon juice, salt, and pepper. Sprinkle with parsley, if desired. Serve immediately.1-2 teaspoons lemon juice + fine sea salt and ground black pepper + some parsley
Notes
- Chili: Substitute with red chili flakes or cayenne pepper, always to taste.
- Substitute oregano with either fresh herbs or an Italian or French dried herb mixture, such as Herbs de Provence.
- Fish: Such as halibut, cod, snapper, pollock, bass, haddock, and tilapia. Salmon is also great, although not a white fish.
- Fish and shrimp: Either fresh or frozen and thoroughly defrosted.
- Amount: You can use either 900 g/ 2 lbs fish or substitute half or some of it with shrimp.
Nutrition Information
Show Details
Serving
1/6 of the dish
Calories
395kcal
(20%)
Carbohydrates
18g
(6%)
Protein
44g
(88%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
8g
Cholesterol
221mg
(74%)
Sodium
1658mg
(69%)
Fiber
3g
(12%)
Sugar
8g
(16%)
Nutrition Facts
Serving: 4-6 servings
Amount Per Serving
Calories 395 kcal
% Daily Value*
| Serving | 1/6 of the dish | |
| Calories | 395kcal | 20% |
| Carbohydrates | 18g | 6% |
| Protein | 44g | 88% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 8g | 47% |
| Cholesterol | 221mg | 74% |
| Sodium | 1658mg | 69% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
27 reviews
Excellent
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