Servings
Font
Back
Stewed Fish
4.7 from 18 votes

Stewed Fish

A delicious recipe for stewed fish in tomato sauce, a quick dish bursting with Mediterranean flavor. A super light and healthy recipe.

Prep Time
15 mins
Cook Time
22 mins
Total Time
37 mins
Servings: 4 -6 servings
Calories: 395 kcal
Cuisine: Mediterranean

Ingredients

  • 1 onion about 150 g/ 5.5 oz, medium
  • 1 carrot about 150 g/ 5.5 oz
  • 1 celeriac about 75 g/ 2.5 oz, or 1-2 celery sticks, small piece
  • 3 garlic large cloves
  • 1 long red chili to taste, Note 1
  • 2 tablespoons olive oil
  • 1 tablespoon granulated sugar
  • ⅔ cup white wine 150 ml, dry
  • 2 chopped tomatoes each 400 g/ 14 oz, canned
  • 3 cups fish stock or vegetable stock, 700 ml
  • 1 teaspoon oregano Note 2, dried
  • 1 teaspoon thyme dried
  • 1 teaspoon rosemary dried
  • 3 bay leaf
  • 1 lb white fish 450 g, Notes 3, 4, 5, firm fillets
  • 1 lb Shrimp 450 g
  • 1-2 teaspoons lemon juice
  • sea salt fine
  • ground black pepper fine
  • parsley some

Instructions

    Cup of Yum
  1. 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
  2. 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
  3. 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.
  4. Add the sugar, stir, and let caramelize slightly for about 2 minutes.1 tablespoon granulated sugar
  5. 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
  6. 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
  7. 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.
  8. 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

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%)

Nutrition Facts

Serving: 4 -6 servings

Amount Per Serving

Calories 395

% 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.