This Spanish Fish Stew is because we've been trying to eat more of a Mediterranean diet recently.
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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 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?
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.
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.
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
Recipe
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Spanish Fish Stew
Ingredients
- 1 tablespoon olive oil
- 3 onions thinly sliced
- 2 garlic cloves minced
- 2 carrots diced
- 2 celery stalks diced
- 1 teaspoon fresh or dried thyme leaves
- 1 teaspoon paprika
- ½ teaspoon cayenne pepper
- 1 teaspoon 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
- ¼ 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
Ashley I Bestreviewofproduct
My family's staple are fish and chicken and this would be a great addition to my list. A perfect family meal that's healthy, easy to prepare, flavorful and filling!
Colleen
I hope you and your family enjoy it as much as we do, Ashley!
NJH
I don’t see any liquid in this recipe, with the exception of lemon juice and the juice from the diced tomatoes. Is that enough to create a broth?
Colleen
Hi, yes, you will have enough broth if the recipe is followed exactly, including covering the pot. (That also creates liquid).
Kaitlyn
Normally I don't eat too much fish but this recipe looks so different and amazing. I will try it very early! Thank You! 🙂
Colleen
Hi Kaitlyn. Even if you don't eat much fish, I think you'll still love this stew because it's so flavourful. Not fishy at all 🙂
Loreto Nardelli
Hi Colleen we are no strangers to the mediteranean diet, in Italy it is like you have said a way of life that is healthy and delicious. Now lets talk about this fish stew. I absolutely love the flavors and the use of fennel seeds, paprika, thyme and cayene to give the tomato sauce a nice kick and a great way to enhance the fish and shrimp, and the potatoes add that comfort. I am thinking a nice rustic bread and dipping it into that sauce and getting some morsels of that succulent fish and shrimp and devouring it! I am drooling.
Great recipe!
Colleen
Hi Loreto! Of course you are no strangers to the Mediterranean diet. It is a delicious and healthy way of eating. This dish is such a great example of it! Thanks for stopping by 🙂
Gloria @ Homemade & Yummy
Your know the first time I heard "fish stew"....I thought eewwwww!!! BUT I made a similar version of this and LOVE IT. This is the perfect comfort food for all this crappy cold weather we are having.
Colleen
Gloria, this fish stew is amazing! We love it, and even though I just made it last week, I'm making it again this week.
Amy
I have never even heard of a Mediterranean diet before but it sounds really interesting! Thanks for the info! And man alive, this fish stew sounds incredible with all of those flavors!
Colleen
Hi Amy! The Mediterranean diet is more a way of eating, than a diet. It's worth looking into, for sure. Yes, this stew is so flavourful! 🙂
debi at Life Currents
I would nosh down on this. And those big chunks of potatoes look amazing in this full flavored soup
Colleen
Thanks Debi, potatoes work surprisingly well with fish in this stew.
Camilla Hawkins
Oh my, this fish stew looks like something I'd order in a restaurant, must give it a try:-)
Colleen
Hi Camilla, it's restaurant worthy, for sure, but so easy to make at home. I hope you love it!
Tiffany
This looks delicious! I love a good fish stew. Great photos, too! I will be trying this recipe soon.
Colleen
Thanks Tiffany! It really is delicious and I hope you love it. 🙂
Denise from Urb'n'Spice
This looks like such a wonderful dish, Colleen. I love the colour, too. Although I cannot use any shrimp due to my husband's seafood allergies, I am sure it would be just as amazing with just the cod. Thank you so much for sharing this lovely recipe! 🙂
Colleen
Thanks Denise! You can definitely do this with just the cod, or any other white fish. I often do. It's a really versatile dish.
Riz @ Chocolates & Chai
This looks delicious Colleen! I love that it can be done in one pan and in less than 30 minutes!
Colleen
Thanks so much Riz! I think this one's going in the regular dinner rotation. It's easy, healthy, and yummy, all the things we love. 🙂
Shareba
I love a good one-pot meal! I'm trying to eat more seafood, so I'll be trying this recipe soon! Pinning for later 🙂
Colleen
Hi Shareba! This recipe is a good way to start eating more seafood. It simple but delicious. 🙂
Maria
One pan meals are the best! This looks like such a comforting stew. Have pinned to try. Thanks for sharing Colleen ♥
Colleen
Hi Maria! We love one pan meals, too. Hope you love this one. 🙂
Jessie
I am trying to lose my belly fat. I would like to try it. But, it's a high-calorie dish (483 calories! OMG). Do you have any suggestion to reduce some extra calories? Thank you for sharing such nice recipe, Colleen.
Colleen
Hi Jessie, Thanks for your comment, because you pointed out an error in the nutrition calculations. I've fixed it and you'll be happy to know that this recipe is only 380 calories. (There's no way that these ingredients could add up to 483 calories!)
Sharon
This stew looks fabulous! I really need to start incorporating more fish into my diet and this looks like a great place to start. So easy too!
Colleen
Sharon, this really is easy, as well as yummy!
Kim/The Finer Cookie
Hhmm. Those chunks of potato and fish are speaking to me. Love the tomato-y broth. Thanks for this. I have all the ingredients in the fridge and freezer. Maybe this weekend.
Colleen
Hey Kim, I think you'll love it!