Mediterranean Vegetable & Fish Stew | Easy & Healthy One-Pan Recipe (2024)

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• 3tbspextra virgin olive oil45 ml
• 10blanched almonds
• 7clovesgarlic
• 1/2onion
• 1red bell pepper
• 1carrot
• 1zucchini
• 1tspdried oregano1 gram
• 1/2tspdried thyme.50 gram
• 1/2cupwhite wine125 ml
• 14.5ozcan diced tomatoes400 grams
• 2cupsvegetable broth475 ml
• 12ozfirm white fish (hake, cod or halibut)340 grams
• 12raw jumbo shrimppeeled & deveined
• handfulfinely chopped parsley
• pinchsea salt
• dashblack pepper

1. Heat a stock pot with a medium heat and add in 3 tbsp extra virgin olive oil

2. After 2 minutes add in 10 blanched almonds and 4 cloves garlic (peeled), mix with the olive oil, after 3 minutes and the almonds & garlic are golden fried, remove from the stock pot and transfer into a mortar, set aside

3. Using the same heat, add in 1/2 onion roughly chopped,1 red bell pepper roughly chopped, 1 carrot (peeled) thinly sliced, 1 zucchini roughly chopped and 3 cloves garlic thinly sliced, mix with the olive oil

4. After 5 minutes and the onion is translucent and the rest of the vegetables lightly sauteed, add in 1 tsp dried oregano and 1/2 tsp dried thyme, mix together, then add in 1/2 cup white wine, raise the heat to a medium-high heat and simmer for 3 minutes, then add in a 14.5 oz can of diced tomatoes and season everything with sea salt & black pepper, mix together and then add in 2 cups vegetable broth

5. While the broth is heating up, move back to the fried almonds & garlic, add in 2 tbsp (8 grams) finely chopped parsley into the mortar and a pinch of sea salt, using a pestle, mash down on the ingredients until you form a paste

6. Once the broth comes to a boil, add in the almond & garlic mixture, mix together, then place a lid on the stock pot and lower the heat to a low-medium

7. Meanwhile, get the seafood ready, cut the white fish into 1 inch (2.50 cm) squares and season with sea salt & black pepper, pat dry 12 raw jumbo shrimp (peeled & deveined) with paper towels and season with sea salt & black pepper

8. After simmering the vegetables for 10 minutes with the lid on, remove the lid, add in the pieces of white fish, mix them around and place the lid back on the pan, after 3 minutes add in the shrimp, after another 1 minute remove the stock pot from the heat

9. Transfer into shallow bowls and sprinkle with finely chopped parsley, enjoy!

Nutrition Facts

Mediterranean Vegetable & Fish Stew

Amount Per Serving

Calories 559Calories from Fat 252

% Daily Value*

Fat 28g43%

Saturated Fat 4g25%

Polyunsaturated Fat 4g

Monounsaturated Fat 18g

Cholesterol 93mg31%

Sodium 455mg20%

Potassium 1558mg45%

Carbohydrates 30g10%

Fiber 8g33%

Sugar 14g16%

Protein 42g84%

Vitamin A 7434IU149%

Vitamin C 120mg145%

Calcium 177mg18%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.