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Mediterranean Fish Stew

Mediterranean Fish Stew

Serves: 4

Category: Main Dishes - Non-Vegan
Tags: Non-Vegan, Aggressive Weight Loss

Average Rating: 
Rated by: 9 members

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2 red bell peppers, sliced
2 medium onions, sliced
1 medium eggplant, cut into 1-inch pieces
2 medium zucchini, cut into 1-inch pieces
1 cup sliced mushrooms
6 medium tomatoes, chopped
2 cloves garlic, finely chopped
1 teaspoon Herbes de Provence
1/4 teaspoon black pepper
8 ounces firm fish fillets, cut into 1-inch pieces (such as halibut, bass, salmon)
2 tablespoons fresh chopped parsley
1 tablespoon fresh lemon juice


Heat 1/8 cup water in a large pan. Add the bell peppers and onions and cook for 3 minutes, add the eggplant, zucchini and mushrooms and continue cooking for another 6-8 minutes or until tender, adding more water if necessary to keep from sticking.

Add the tomatoes, garlic, Herbes de Provence and black pepper and simmer on low heat for 4 minutes.

Add the fish to the stew and mix in gently. Cover and simmer on low heat for 8-10 minutes, stirring occasionally.

Before serving, stir in parsley and lemon juice.

Calories 208; Protein 17 g; Carbohydrates 28 g; Sugars 15 g; Total Fat 4.8 g; Saturated Fat 0.8 g; Cholesterol 31.2 mg; Sodium 51 mg; Fiber 9.7 g; Beta-Carotene 2032 ug; Vitamin C 130 mg; Calcium 85 mg; Iron 2.4 mg; Folate 138 ug; Magnesium 88 mg; Potassium 1549 mg; Zinc 1.7 mg; Selenium 26.5 ug

Comments (5):



04/05/2016 07:59 AM

Rated this recipe:

Made this last night. We had no eggplant so I used more mushrooms (portabello) - my husband and I both enjoyed it a lot. Very easy to make and very tasty.


01/15/2017 04:45 PM

Rated this recipe:

This is a wonderful recipe.  Easy to prepare and tastes amazing!  Used Ahi Tuna cut up into cubes.  This is usually a dry fish but the stew made it soft and succulent. This was an altogether fantastic stew!


04/13/2019 08:30 AM

Rated this recipe: (no rating)

Not giving a rating because I changed the most fundamental aspect of the recipe in order to veganize it. I followed the directions precisely (well, not quite -  yellow squash instead of zucchini) until the end. Instead of fish, I used canned, green jackfruit. I prepared the latter by emptying a 15oz can into a bowl, with its packing juices, and adding 1 tablespoon of kelp powder and 1 tablespoon of Old Bay seasoning. I let it rest for a couple hours. I added the marinated jackfruit at the very end just as instructed to do with the fish. A couple things about jackfruit - if you cook it too much it will disintegrate to nearly nothing. Also, the canned stuff is loaded with sodium. After soaking I spooned it into the pot with a slotted spoon, leaving the juice behind. One would be better off draining it out of the can, rinsing with cold water, then marinating in added (seasoned) water. But I was late for an appointment and so laziness ensued. I give my altered recipe a 3, finding it pretty bland. My wife likes it better and gave it a 4. Mine was made much tastier (to me) by adding Sriracha sauce at the table. 

The Major

01/30/2020 12:01 AM

Rated this recipe:

Simply outstanding.  The only thing I changed was to use 12 ounces of fish instead of 8 (I used Cod).  I also swapped one of the bell peppers for a jalapeno pepper.  I added my own no-salt cajun seasoning to it as well for added heat.  It tastes remarkably like gumbo and would likely be excellent over rice.  Very bright and savory.

cece garrett

02/15/2020 05:43 PM

Rated this recipe: (no rating)

I love this stew!  The only variations were more fish (sea bass) than the recipe calls for and I don't like eggplant so substituted with butternut squash.  I prep it on Sunday and it stays good through Wednesday.  I am a fanatic about things I eat smelling like fish so I marinated the fish in lemon juice prior to adding.  Taste wonderful!