Simple Mediterranean Fish Stew

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.

This easy to make stew is both healthy and delicious. It might even sway those who aren't fans of fish!

This easy to make stew is both healthy and delicious. It might even sway those who aren’t fans of fish!

Ingredients

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

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About Paula Roy

Welcome to my kitchen! I play with words and with food. I love simple dishes prepared with passion and am always seeking to find new methods to make food as fun and flavourful as possible. I'm also an enthusiastic explorer of faraway lands and cuisines.
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2 Responses to Simple Mediterranean Fish Stew

  1. Pingback: Miso-Maple Salmon with fennel and orange | Constantly Cooking

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