Spain on a Fork > All Recipes > Main Dishes > Mediterranean Vegetable & Fish Stew | Easy & Healthy One-Pan Recipe
All Recipes, Main Dishes / December 3, 2021

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.

Mediterranean Vegetable & Fish Stew
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.

Mediterranean Vegetable & Fish Stew
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.

Mediterranean Vegetable & Fish Stew

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.

Mediterranean Vegetable & Fish Stew

Key Ingredients & Cookware I used in this Recipe:
MY NONSTICK FRYING PAN
EXTRA VIRGIN SPANISH OLIVE OIL
HOMEMADE VEGETABLE BROTH
SPANISH SEA SALT

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Watch the Video Below on How to Make this Mediterranean Vegetable & Fish Stew

Mediterranean Vegetable & Fish Stew
5 from 5 votes
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Mediterranean Vegetable & Fish Stew

Course Main Course
Cuisine Mediterranean
Prep Time 5 minutes
Cook Time 40 minutes
Servings 2
Calories 559 kcal
Author Albert Bevia @ Spain on a Fork

Ingredients

  • 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

Instructions

  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 559 Calories 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%
Calcium 177mg18%
Vitamin C 120mg145%
Vitamin A 7434IU149%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

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10 Comments

  1. Kaye

    5 stars
    This was delicious. But I question the number of servings, i.e., that it serves only two. There’s the amount of fish that I would serve as dinner for two, plus the amount of shrimp that would serve as dinner for two. That’s a lot of content for the soup/stew. I’ll use your freezing suggestion for the leftovers and we’ll enjoy it again before long.

    22 . Feb . 2022
    • Spain on a Fork

      It makes two big servings, but you can probably get 4 servings out of the dish if you serve smaller portions 🙂 much love

      23 . Feb . 2022
  2. Kris

    5 stars
    Any thoughts on freezing leftovers and how the fish and shrimp will hold up.

    11 . Feb . 2022
    • Spain on a Fork

      Transfer the cold stew into a freezerproof container, making sure the fish is covered with liquid. Will hold for up to 3 months 🙂 much love

      12 . Feb . 2022
  3. Joma

    5 stars
    I made this yesterday and it was so delicious! Thank you so much, I will try it with homemade stock next time but it turned out great with a veg stock cube.

    10 . Dec . 2021
    • Spain on a Fork

      So happy to hear that! Much love 🙂

      10 . Dec . 2021
  4. Laurelie Campeau

    5 stars
    Made it yesterday and it was delicious! What is great about these recipes is most of the time the ingredients are simple and most people have them in their larder. I made the vegetable stew in the morning but only added the fish at night just b4 serving so it would be nice and tender! It’s a keeper.

    06 . Dec . 2021
    • Spain on a Fork

      So happy to hear that Laurelie! Much love 🙂

      07 . Dec . 2021
  5. Garlic Girl

    5 stars
    Delicious and comforting in cool weather. It was easy to make too.

    06 . Dec . 2021
    • Spain on a Fork

      So happy to hear that! Much love 🙂

      07 . Dec . 2021

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