Description
A flavorful Tomato Garlic Fish Stew prepared with tender white fish, ripe tomatoes, aromatic garlic, and herbs, simmered in a white wine and olive oil broth for a refined, Mediterranean-inspired meal.
Ingredients
Scale
- 6 tablespoons extra virgin olive oil
- 1 medium onion (finely chopped, approximately 1 ½ cups)
- 3 large cloves garlic (minced)
- ⅔ cup fresh parsley leaves (finely chopped)
- 1 ½ cups fresh chopped tomatoes (or 1 14-ounce can whole or crushed tomatoes with their juices)
- 2 teaspoons tomato paste (optional, for enhanced richness)
- 1 8-ounce bottle clam juice or 1 cup shellfish stock
- ½ cup dry white wine (such as Sauvignon Blanc)
- 1 ½ pounds firm white fish fillets, halibut, cod, red snapper, or sea bass (cut into 2-inch pieces)
- 1 teaspoon salt (plus additional to taste)
- ⅛ teaspoon freshly ground black pepper (plus additional to taste)
- Pinch dried oregano
- Pinch dried thyme
- ⅛ teaspoon Tabasco sauce (or more to taste)
Instructions
- In a large, heavy-bottomed pot, heat the olive oil over medium-high heat. Add the chopped onion and sauté for approximately 4 minutes, or until softened and translucent. Incorporate the minced garlic and continue cooking for an additional minute, stirring frequently to prevent burning. Add the parsley and cook for 2 minutes to release its aroma.
- Stir in the chopped tomatoes and tomato paste (if using). Reduce the heat slightly and cook for about 10 minutes, stirring occasionally, until the mixture thickens and the tomatoes begin to break down.
- Pour in the clam juice and white wine, stirring to combine. Bring the mixture to a gentle simmer. Add the fish pieces carefully, ensuring they are evenly distributed in the broth. Simmer uncovered for approximately 3 to 5 minutes, or until the fish is opaque and flakes easily with a fork.
- Stir in the salt, black pepper, oregano, thyme, and Tabasco sauce. Taste and adjust the seasoning as needed. Simmer for an additional 1 to 2 minutes to allow the flavors to meld.
- Ladle the stew into individual serving bowls and garnish with additional fresh parsley, if desired. This dish pairs beautifully with warm crusty bread or steamed rice.
Notes
- This dish can be made with frozen fish, just ensure it is fully thawed before cooking.
- Adjust the spice level by changing the amount of Tabasco sauce.
- Prep Time: 10 minutes
- Cook Time: 24 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 5g
- Sodium: 800mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 60mg