Imagine a dish that captures the essence of sun-drenched Mediterranean coastlines, where fresh seafood meets vibrant tomato flavors in a single, soul-warming meal. This Tomato Based Fish Stew with Perfect White Rice isn't just a recipe—it's a culinary journey that transforms simple ingredients into an extraordinary dining experience. Whether you're a seafood enthusiast or a home cook looking to impress, this recipe promises restaurant-quality flavor with minimal effort and maximum satisfaction.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 lb white fish (e.g., cod or tilapia)
- 1 can (14 oz) diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups fish stock or water
- 1 tsp paprika
- Salt and pepper to taste
- 1 cup white rice
- 2 cups water (for rice)
Instructions
- Prepare ingredients: Rinse white fish and pat dry with paper towels. Cut fish into 2-inch chunks. Finely chop onion and mince garlic. Measure out all spices and stock.
- Start rice preparation: In a medium saucepan, combine 1 cup white rice with 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes until water is absorbed and rice is tender.
- Begin stew base: In a large skillet or Dutch oven, heat olive oil over medium heat. Sauté chopped onions until translucent, about 4-5 minutes. Add minced garlic and cook for additional 30 seconds until fragrant.
- Build stew liquid: Add diced tomatoes, fish stock, paprika, salt, and pepper to the skillet. Stir to combine and bring mixture to a gentle simmer.
- Cook fish: Carefully add fish chunks to the simmering tomato liquid. Gently poach fish for 6-8 minutes, turning pieces once, until fish is opaque and flakes easily with a fork.
- Finish and plate: Fluff prepared rice with a fork. Serve stew over white rice, spooning extra tomato broth around the fish. Garnish with fresh parsley or chopped cilantro if desired.
- Optional serving suggestions: Accompany with lemon wedges and crusty bread for a complete Mediterranean-style meal.
Tips
- Fish Selection Matters: Choose firm white fish like cod or tilapia that can withstand gentle poaching without falling apart.
- Temperature Control: Maintain a gentle simmer when cooking fish to prevent overcooking and preserve delicate texture.
- Flavor Enhancement: Toast your spices briefly in the oil before adding liquids to intensify their aromatic profile.
- Rice Perfection: Rinse rice before cooking to remove excess starch and achieve fluffy, separated grains.
- Fresh is Best: If possible, use fresh tomatoes and homemade fish stock for an even more robust flavor profile.
- Timing is Key: Add fish towards the end of cooking to ensure it remains tender and doesn't become rubbery.
- Garnish Wisely: A sprinkle of fresh herbs like parsley or cilantro can elevate the dish's visual appeal and add a fresh flavor dimension.
Nutrition Facts
Calories: 300kcal
Carbohydrates: 35g
Protein: 25g
Fat: 6g
Saturated Fat: g
Cholesterol: 55mg
