Fish stew doesn’t have a clearly defined origin, despite being a very popular dish in European countries along the Mediterranean coast. It’s also one of the most traditional recipes across Latin America, where, in addition to the classic fish version, there are stews made with beef, seafood, and chicken. The...
Ingredients
bream or hake fillets1kg
large potatoes2
white wine1cup
tomato sauce or purée1cup
fish stock2cups
onion1
carrot1
red bell pepper1
celery stalks2
whole black peppercorns1tbsp
bay leaf1
fresh dill1bundle
olive oil2tbsp
salt1dash
ground black pepper1dash
Nutrition (per serving)
Calories
295.5kcal (14.77%)
Protein
39.4g (78.8%)
Carbs
5.8g (2.11%)
Sugars
1.6g (3.2%)
Healthy Fat
10.4g
Unhealthy Fat
1.8g
% Daily Value based on a 2000 calorie diet
How to make Fish Stew
Prepare the Fish
- Step 1
Clean the fish fillets and cut them into evenly sized medium portions.
Sear the Fish
- Step 1
Heat olive oil in a large pot or casserole dish. Sear the fish pieces until golden, then remove and set aside.
Cook the Vegetables
- Step 1
In the same olive oil used for the fish, add the onion, carrot, red bell pepper, and celery, all finely diced. Sauté for about 5 minutes.
Add the Wine
- Step 1
Pour in the white wine and let it simmer until the alcohol evaporates.
Incorporate the Liquids and Spices
- Step 1
Add the tomato sauce, fish stock, whole black peppercorns, and bay leaf. Stir well and let it cook for approximately 20 minutes.
Add the Fish
- Step 1
Gently place the fish pieces back into the pot. Season with salt and ground black pepper to taste. Cook for another 10 minutes, ensuring the fish does not fall apart.
Finish with Fresh Dill
- Step 1
Sprinkle the stew with freshly chopped dill and drizzle with a bit of olive oil before serving.
Nutrition (per serving)
Nutrition (per serving)
Calories
295.5kcal (14.77%)
Protein
39.4g (78.8%)
Carbs
5.8g (2.11%)
Sugars
1.6g (3.2%)
Healthy Fat
10.4g
Unhealthy Fat
1.8g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
The key to a delicious fish stew is ensuring the fish is cooked just right and doesn’t fall apart.
Always use a high-quality olive oil for the best flavor.
For a richer taste, make your own fish stock using the fish head, aromatic herbs, salt, and pepper.
FAQS
Can I use a different type of fish?
Yes, you can substitute bream or hake with other firm white fish like cod or tilapia.
Can I make this stew ahead of time?
Yes, you can prepare the stew ahead of time, but add the fish just before serving to ensure it doesn’t overcook.
What can I serve with fish stew?
Fish stew pairs well with white rice, crusty bread, or even mashed potatoes.
Can I freeze fish stew?
Yes, you can freeze fish stew, but it’s best to freeze it without the fish and add fresh fish when reheating.
How do I make homemade fish stock?
Simmer fish heads, bones, aromatic herbs, salt, and pepper in water for about 30 minutes, then strain.
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