Simple Mediterranean fish stew

Flavourful dish is hearty and comforting!

I love this dish because it is so packed with vegetables that non-fish lovers might not even realize there are delights from the ocean hidden in their bowl. Mild-flavoured haddock and a few shrimp add lovely texture to the dish without overpowering it. You could easily add sauteed mushrooms, sliced kalamata olives or green peppers to this dish if you wanted to switch things up a little, though I like it just the way I’ve described below. Serve the fish stew piping hot, with slices of crusty bread or soft herbed focaccia to sop up every last drop of yumminess.

Ingredients

• 340 grams (3/4 pound) boneless haddock fillets
• 12 large raw shrimp, peeled
• 1 tablespoon (15 mL) butter
• 1 medium onion, diced
• 1 clove garlic, minced
• 7 medium Roma tomatoes (or a 19 ounce/562 ml can of tomatoes)
• 1 cup (250 mL) sliced carrots
• 1 cup (250 mL) diced celery
• 1 cup (250 mL) low sodium vegetable or chicken broth (or more, to your liking)
• dash red pepper flakes (or more, to taste)
• 2 tablespoons (30 mL) tomato paste
• 1 teaspoon (5 mL) dried basil
• 1/2 teaspoon (2.5 mL) dried oregano
• 1 medium zucchini, halved lengthwise and thinly sliced
• salt and pepper to taste
• 1/2 cup (125 mL) crumbled feta
• 1/4 cup (60 mL) minced parsley

Method

• If using frozen fish, partially thaw the haddock fillets (at room temperature for about 30 minutes or overnight in the fridge) and cut in 1 inch pieces.  Partially thaw shrimp and slice in half, lengthwise. Refrigerate both until ready for use.
• In a large pot over medium heat, melt butter. Add onions and sauté for two minutes. Add garlic and cook 2 minutes longer.
• If using fresh or frozen Romas, peel and dice them, taking care to capture any liquid; if canned, do not drain them; simply remove the whole tomatoes from the can and dice them.
• Add tomatoes and their liquid, carrots, celery, chicken stock red pepper flakes, tomato paste, basil and oregano. Stir well to combine and cover pot with a lid. Cook 5 minutes or until vegetables are just starting to feel tender when pierced with the tip of a knife.
• At this point, you can refrigerate the stew for up to 24 hours and finish cooking it just before serving.
• 15 minutes before ready to serve, bring the vegetable mixture back to a simmer. Add haddock, shrimp and zucchini; stir very gently to combine. Add a bit more broth if you would like the stew a little less thick. Cover pot and simmer for 15 minutes or until fish flakes easily with a fork.
• Taste and add salt and/or pepper as needed.
• Serve in hot bowls and garnish with feta and parsley.

Serves 3 – 4.