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, Teriyaki Salmon Stir Fry, Blackened Cod, Old Fashioned Salmon Patties, 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
Notes
Nutrition
Dimitri
I pinned this recipe a while ago, and finally decided to try it out today. I definitely regret not making it the moment I found this recipe. The dish is fantastic!
I’m a fussy person when it comes to seafood because I dislike dealing with fish bones and stuff, and I’m so glad I didn’t have any with this dish. The flavors were amazing, and it’s keeping me full (I doubled the amount of cod). I absolutely love the fact that it’s relatively low in calories and high in protein.
Next time - and trust me when I say there will be one - I’ll go with the normal amount of cod fillets, but I’ll include some rice as I think it would go perfectly with this dish.
Thank you very much h for sharing this! I’ll definitely check your other recipes as this one sure convinced me!
Colleen
Hi Dimitri! This comment means a lot to me, thank you so much! I love this dish, too, and just made it last week for the hundredth time. I'm thrilled that you loved the recipe, and even more that you came back to comment. Enjoy!
Amanda Wren-Grimwood
This looks delicious and I love all of those Mediterranean flavours.
Colleen
Thanks Amanda, it really is delicious.
Rosa
I love an easy meal for busy weeknights, thanks for sharing!!
Colleen
You're welcome, Rosa! This recipe really fits the bill.
Tina
What kind of o ions do you use?
Colleen
Hi Tina, I used a regular yellow onion, but you can use any onion, & this fish stew will be delicious.
Veena Azmanov
Awesome and delicious combination. Amazing flavors. Looks yum.
Colleen
Veena, it really is so delicious, and so simple to make.
Hannah F Healy
This looks so good with the tomato sauce!
Colleen
Hi Hannah, its a favorite at my house. I hope you give it a try!
Dahn
This has all the reasons I love the Mediterranean diet. Simply amazing recipe!
Colleen
Thank you Dahn, I really love this recipe!
Christa
Looks great! I have incorporating more seafood into my family's diet. Is the cholesterol count really high?
Colleen
Hi Christa, Shrimp, which are in this recipe, are naturally fairly high in cholesterol, which brings up this ratio in the nutrition calculations. However, this is not necessarily a bad thing. Here is some great info on shrimp and cholesterol: https://www.healthline.com/health/shrimp-cholesterol-and-heart-health#1. If you do decide to make this recipe, I know that you'll love it. It's simple, delicious, and nutritious. Enjoy!
John Porter
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!
Colleen
Hi John, I'm so glad it worked out and that you and your wife loved it. Thanks again for letting me know.
John Porter
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!
Colleen
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.