This Spanish Fish Stew is because we’ve been trying to eat more of a Mediterranean diet recently.
What’s The Mediterranean Diet About?
It isn’t really a diet, but more of a way of eating. The Mediterranean diet features lots of veggies, fruits, nuts, legumes and whole grains, with very little red meat but plenty of seafood, and some poultry. Good heart healthy fats like olive oil, and avocado, with lots of herbs and lemon for flavourings, are also a big part of eating Mediterranean. Oh, and wine, wine is part of it too, bonus.
Why is a Mediterranean Diet a Good Thing?
A lot of research has shown that eating a Mediterranean diet reduces the risks of obesity, heart disease, cancer, and other chronic diseases. I’m emphasizing, that this isn’t a diet, just a way of eating. The great thing about it its, everything you eat will be delicious. Check out the Mayo Clinic’s take on this incredibly healthy way to eat here: Mediterranean diet: A heart-healthy eating plan.
Last week, my Mediterranean recipe was Bulgur Stuffed Acorn Squash, a delicious Lebanese inspired dish. This week I’m going Spanish, and this Spanish fish stew is a classic comfort dish in Spain. That beautiful country is almost surrounded by the sea, and seafood is eaten regularly, often in stews, like this one.
One Pan Meals: The Best For Busy weeknights
This fish stew is one of my favourite weeknight meals. It’s quick to make and only requires one pot. I used cod, but any white fish will work here, sole, haddock, and halibut are all great alternatives. For the shellfish, I used shrimp, but any shellfish will also work. You can use clams, crab, lobster, or mussels if they are available. The key to this dish is the flavourful base of potatoes, tomatoes, and all of those beautiful Spanish spices. Parsley, bay, paprika, cayenne, fennel, along with lemon, make this dish burst with flavour. It’s one of the best ways to eat white fish that I know.
And one of the most simple, too. Using only one pan makes this delectable stew a perfect weeknight dinner, and clean up is, of course, a breeze. Fish and seafood cook up super fast, so they make for a perfect quick dinner.
How To Make Spanish Fish Stew
Spanish Fish Stew is a super flavourful, healthy, one pan dinner that cooks up in less than 30 minutes.
- 1 tbsp olive oil
- 3 onions thinly sliced
- 2 garlic cloves minced
- 2 carrots diced
- 2 celery stalks diced
- 1 tsp fresh or dried thyme leaves
- 1 tsp paprkika
- 1/2 tsp cayenne pepper
- 1 tsp fennel seeds
- 14 oz can diced tomatoes
- 2 russet potatoes peeled and cut into 2" cubes
- 1 lb cod fillets, fresh (or frozen and defrosted)
- 1 lb shrimp
- 1 bay leaf
- 1 lemon juice and zest
- 1/4 cup fresh parsley chopped
In a large skillet with a lid, heat oil over medium heat
Add onions, garlic, carrots, celery, thyme, paprika ,fennel, and cayenne
Cook stirring, until onions are softened, and spices are fragrant, about 5 minutes
Add diced tomatoes, and their liquid to the pan along with the potatoes, and bay leaf. Turn heat to medium high, cover pan and allow to cook until potatoes are tender, about 15 minutes.
Add cod, and scatter shrimp over top. Cover and cook for 2 minutes more or until shrimp are pink and cod flakes with a fork.
Stir in lemon juice and zest, and parsley
Serve hot, with crusty bread, if you like.
Serve with lemon wedges, and a crusty bread for sopping up the flavourful broth.