How to Make Mediterranean Fish Stew - A Step-by-Step Guide

There are few dishes as satisfying and comforting as a hearty bowl of fish stew, and the Mediterranean region is known for its rich and flavorful seafood dishes. This Mediterranean fish stew recipe is a perfect example of the delicious and wholesome dishes that come from that part of the world. Packed with a mix of fresh, bold flavors and tender, flaky fish, this stew is a one-pot wonder that will transport you straight to the sunny shores of the Mediterranean.

With a base of onions, ...

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Ingredients

  • 4 cloves garlic, minced
  • 2 onions, chopped
  • 1 tablespoon olive oil
  • 1 (28 ounce) can crushed tomatoes
  • 6 cups water
  • ½ cup chopped fresh parsley
  • ½ cup chopped fresh cilantro
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon ground cinnamon
  • 1 teaspoon paprika
  • 1 ½ pounds cod fillets, cubed
  • 3 ounces dry pasta
  • salt to taste
  • 1 tablespoon ground black pepper

Information

  • Prep Time: 5 mins
  • Cook Time: 45 mins
  • Total Time: 50 mins
  • Servings: 6
  • Yield: 6 servings

  • In a large pot over medium heat, saute the garlic and onions in the olive oil for 5 minutes, stirring constantly. Add the tomatoes with liquid, water, parsley and cilantro. Bring to a boil, reduce heat to low and simmer for 15 minutes.
  • Stir in the Worcestershire sauce, cinnamon, paprika and fish. Simmer over medium heat for 10 minutes. Add the pasta and simmer for an additional 8 minutes, or until pasta is tender. Season with salt to taste and ground black pepper.
  • Nutrition

    237 cal.

    • Total Fat: 4g
    • Saturated Fat: 1g
    • Cholesterol: 66mg
    • Sodium: 300mg
    • Total Carbohydrate: 26g
    • Dietary Fiber: 4g
    • Total Sugars: 3g
    • Protein: 25g
    • Vitamin C: 25mg
    • Calcium: 103mg
    • Iron: 4mg
    • Potassium: 1030mg