Dive into the vibrant flavors of the Mediterranean with our mouthwatering Fish and Vegetable Stew! This hearty dish is not only a feast for the senses but also a breeze to prepare, making it perfect for a weeknight dinner or a cozy weekend gathering. With tender chunks of white fish nestled among a medley of fresh vegetables, this stew is a delicious way to bring the taste of the sea right to your table. Ready in just 50 minutes, you'll be amazed at how easily you can whip up this delightful dish that promises to impress family and friends alike. Don't miss out—read on to discover the simple steps to create this culinary masterpiece!
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 1 bell pepper, chopped
- 2 potatoes, diced
- 1 pound white fish, cut into chunks
- 4 cups fish stock
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Begin by gathering all your ingredients on a clean countertop. Ensure that your vegetables are washed and prepared as specified in the ingredient list.
- In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Allow the oil to warm for a minute before adding the chopped onion.
- Add the chopped onion to the pot and sauté for about 5 minutes, or until the onion becomes translucent and fragrant.
- Next, add the minced garlic to the pot and sauté for an additional 1-2 minutes, stirring frequently to prevent the garlic from burning.
- Once the garlic is aromatic, add the diced carrots and chopped bell pepper to the pot. Stir well and cook for another 5 minutes, allowing the vegetables to soften slightly.
- Now, incorporate the diced potatoes into the pot, stirring to combine all the vegetables evenly.
- Pour in 4 cups of fish stock, ensuring that the vegetables are fully submerged. If necessary, add a bit more stock or water.
- Season the mixture with 1 teaspoon of dried oregano, salt, and pepper to taste. Stir well to distribute the seasonings evenly throughout the stew.
- Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for about 15 minutes, or until the potatoes and carrots are tender.
- After the vegetables are cooked, carefully add the chunks of white fish to the pot. Stir gently to avoid breaking the fish apart.
- Cover the pot again and allow the stew to simmer for an additional 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
- Once the fish is cooked, taste the stew and adjust the seasoning with more salt and pepper if needed.
- Remove the pot from heat and let it sit for a few minutes before serving. This allows the flavors to meld together.
- Serve the fish and vegetable stew hot, garnished with fresh herbs if desired. Enjoy your Mediterranean-inspired dish!
Tips
- Prep Ahead: To save time, chop all your vegetables and measure out your ingredients before you start cooking. This will streamline the process and make it more enjoyable.
- Use Fresh Ingredients: Whenever possible, opt for fresh fish and seasonal vegetables. The quality of your ingredients will significantly enhance the flavor of your stew.
- Customize Your Veggies: Feel free to swap out or add vegetables based on your preferences or what you have on hand. Zucchini, green beans, or even spinach can make great additions!
- Mind the Heat: Keep an eye on the simmering stew. A gentle simmer allows the flavors to meld beautifully without overcooking the fish.
- Taste as You Go: Don't hesitate to adjust the seasoning throughout the cooking process. A little extra salt, pepper, or even a splash of lemon juice can elevate the dish.
- Garnish for Flair: Consider garnishing your stew with fresh herbs like parsley or basil before serving. It adds a pop of color and freshness that enhances the overall presentation.
- Serve with Bread: This stew pairs wonderfully with crusty bread or a side of rice to soak up the flavorful broth. It makes for a complete and satisfying meal!
Nutrition Facts
Calories: 250kcal
Carbohydrates: 20g
Protein: 25g
Fat: 10g
Saturated Fat: 2g
Cholesterol: 55mg
