Description
This Mediterranean Fish Stew is a hearty and comforting seafood dish made with tender white fish, orzo, olives, capers, and a rich tomato broth. Inspired by coastal Mediterranean flavors, it is rustic, flavorful, and perfect for cozy dinners or casual gatherings.
Ingredients
- For the Stew:
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 celery stalks, finely diced
- 1 tablespoon minced garlic
- 1 teaspoon red pepper flakes
- 1/2 cup tomato paste
- 800 g canned crushed tomatoes
- 4 cups fish or vegetable broth
- 1/2 cup sliced Kalamata olives
- 2 tablespoons capers
- 1 bay leaf
- 3 sprigs fresh thyme
- 2 cups cooked orzo
- 900 g firm white fish such as cod, halibut, or sea bass, cut into chunks
- Salt and black pepper, to taste
- For the Herb Oil:
- 1/2 cup olive oil
- 2 garlic cloves, smashed
- 1/2 cup chopped fresh parsley
- 2 tablespoons chopped fresh basil
- For Serving:
- 1/2 cup grated Parmesan cheese
- Toasted crusty bread
Instructions
- Heat the olive oil in a large heavy-bottomed pot over medium heat.
- Add the onion and celery and cook for 7 to 8 minutes until softened and lightly golden.
- Stir in the garlic and red pepper flakes and cook for 1 minute until fragrant.
- Add the tomato paste and cook briefly until slightly darkened and caramelized.
- Pour in the crushed tomatoes and broth, stirring well to combine.
- Add the olives, capers, bay leaf, and thyme sprigs.
- Season with salt and black pepper and bring the stew to a gentle simmer.
- Cook uncovered for about 30 minutes to develop the flavors.
- Meanwhile, prepare the herb oil by warming olive oil with smashed garlic cloves in a small saucepan until fragrant.
- Remove from heat, strain the oil, and stir in the parsley and basil.
- Add the cooked orzo and fish chunks to the stew.
- Cook gently for 5 to 7 minutes until the fish is opaque and flakes easily.
- Taste and adjust seasoning if necessary.
- Ladle the stew into bowls and drizzle with herb oil.
- Top with grated Parmesan cheese and serve with toasted crusty bread.
Notes
- Firm white fish such as cod, halibut, sea bass, or haddock works best.
- Frozen fish may be used if thawed and patted dry first.
- Quinoa or rice can replace orzo for a gluten-free option.
- Harissa paste or extra red pepper flakes can increase the spice level.
- A seafood mix with shrimp, mussels, or clams also works beautifully.
- The broth can be prepared ahead and reheated before adding fish.
- Store leftovers in the refrigerator for up to 3 days.
- Reheat gently to avoid overcooking the fish.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 410
- Sugar: 6g
- Sodium: 760mg
- Fat: 19g
- Saturated Fat: 4g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 65mg
