Spanish Fish Stew

Spanish Fish Stew

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This Spanish Fish Stew is because we’ve been trying to eat more of a Mediterranean diet recently.

A pan of food, with fish and shrimp

What’s The Mediterranean Diet About?

Spanish fish stew on a blue plate

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 seasoning, are also a big part of eating the Mediterranean way. Oh, and wine, wine is part of it too, can it get any better?

Why is a Mediterranean Diet a Good Thing?

Spanish fish stew cooking in a cast iron skillet with shrimp, cod, and potatoes in a tomato broth

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.

Spanish Fish Stew: A Classic Comfort Dish

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.

A plate of food, with Fish stew

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 delicious base of potatoes, tomatoes, and all of those beautiful Spanish spices. Parsley, bay, paprika, cayenne, fennel, and lemon, make this dish burst with delicious. It’s one of the best ways to eat white fish that I know.

A plate of food on a table, with Fish stew

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.

If you’re looking for more ways to get more fish in your diet, check out Salmon Chowder, or Spice Baked Salmon with Pomegranate Raita  or Grilled Asian Salmon Kebabs

Food on a blue plate, with Fish stew

 

Spanish Fish Stew

Spanish Fish Stew

Spanish Fish Stew is a super flavourful, healthy, one-pan dinner that cooks up in less than 30 minutes.
4.78 from 45 votes
Print Pin Rate
Course: Main Course
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 380kcal

Ingredients

  • 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 paprika
  • 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

Instructions

  • 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

Notes

Serve with lemon wedges and crusty bread for sopping up the delicious broth.

Nutrition

Serving: 1serving | Calories: 380kcal | Carbohydrates: 38g | Protein: 48g | Fat: 6g | Cholesterol: 334mg | Sodium: 100mg | Potassium: 1517mg | Fiber: 6g | Sugar: 9g | Vitamin A: 5755IU | Vitamin C: 49.3mg | Calcium: 285mg | Iron: 5.5mg
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Spanish Fish Stew on a blue plate.

48 thoughts on “Spanish Fish Stew

  1. Looks great! I have incorporating more seafood into my family’s diet. Is the cholesterol count really high?

  2. Thanks for that – it’s what I guessed, and it was what I did earlier today when I cooked it for my wife and myself for lunch. We loved it!

  3. I am just about to cook this for the first time, but I have noticed that you tell us to add the potatoes twice! First with the carrots etc., then later with the tomatoes. I don’t suppose it’s vitally important when they go in, but the instructions are a bit confusing!

    1. Hi John. Thanks so much for catching this error, and yes, it could be a bit confusing. The potatoes should go in at step 4, along with the tomatoes. I’ve fixed it, and hope that this recipe turned out well for you regardless of the confusion.

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