Mediterranean Vegetable & Fish Stew | Easy & Healthy One-Pan Recipe
This Mediterranean Vegetable & Fish Stew is truly one gem of a dish. It´s packed with so many great flavors, super easy to make and done in about 40 minutes. Serve it next to a crusty baguette and a bottle of Spanish white wine for the ultimate Mediterranean experience.
The fish I used to make this recipe is Hake, known as merluza in Spain. But you can use any other white firm fish. Such as cod or halibut or any other white fish you can find. The hake I used was fresh, but you can also use frozen that´s been thawed out. Just make sure to pat it dry with paper towels to remove any excess water. This way the fish absorbs all the flavors in the pan.
I also used raw shrimp (peeled & deveined) that I bought frozen and thawed out. Once again, so important to pat the shrimp if bought frozen and thawed out with paper towels, as it helps remove any excess water in the shrimp.
TIPS & TRICKS to Make this Recipe: I used the typical vegetables that are used in the Mediterranean to make this recipe. But you can use any vegetables you like or whatever you have on hand. The secret, make sure to cut the vegetables into larger pieces, as it gives the stew a chunkier texture.
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Mediterranean Vegetable & Fish Stew
- 3 tbsp extra virgin olive oil 45 ml
- 10 blanched almonds
- 7 cloves garlic
- 1/2 onion
- 1 red bell pepper
- 1 carrot
- 1 zucchini
- 1 tsp dried oregano 1 gram
- 1/2 tsp dried thyme .50 gram
- 1/2 cup white wine 125 ml
- 14.5 oz can diced tomatoes 400 grams
- 2 cups vegetable broth 475 ml
- 12 oz firm white fish (hake, cod or halibut) 340 grams
- 12 raw jumbo shrimp peeled & deveined
- handful finely chopped parsley
- pinch sea salt
- dash black pepper
Heat a stock pot with a medium heat and add in 3 tbsp extra virgin olive oil
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
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
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
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
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
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
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
Transfer into shallow bowls and sprinkle with finely chopped parsley, enjoy!
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