Classic Mediterranean Fish Stew (Kosher Recipe)

✓ Pesach-friendly. Look for a Pesach hechsher on: wine, stock, paprika. Pesach recipes and menu planner

Mediterranean fish stew is simple and full of flavor: chunks of firm white fish poached gently in a tomato broth with garlic, onion, white wine, oregano, smoked paprika and fresh herbs, finished with lemon.

Building the Broth

Good olive oil and good canned tomatoes make the difference. Soften the onion, add the garlic and spices, then the tomatoes, wine and stock, and simmer for 15 to 20 minutes so the flavors deepen. The fish goes in at the very end and poaches gently for just a few minutes. Overcooked fish turns dry and falls apart.

Kosher Notes

This stew is pareve. Halibut and cod are kosher; if using sea bass, choose black sea bass or branzino rather than Chilean sea bass, whose status is disputed. Many Mediterranean stews include shellfish, which isn’t kosher; this one uses fish only. Use a kosher wine or leave it out.

Make-Ahead

Make the broth a day ahead and add the fish when reheating. Serve with crusty bread, rice or couscous.

This kosher Mediterranean fish stew combines tender white fish with aromatic tomatoes, herbs, and olive oil for a comforting yet elegant meal.

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Prep Time 20 minutes mins

Cook Time 35 minutes mins

Total Time 55 minutes mins

Servings: 6 servings

Course: Main Course

Cuisine: Mediterranean

Calories: 285

Ingredients Method Notes

Ingredients

  

• 2 lbs firm white fish fillets halibut, cod, or sea bass, cut into 2-inch pieces
• 1/4 cup extra virgin olive oil
• 1 large yellow onion diced
• 4 cloves garlic minced
• 1 can crushed tomatoes 28 oz, good quality
• 1/2 cup dry white wine optional
• 2 cups fish stock or vegetable stock
• 2 bay leaves
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/4 tsp red pepper flakes optional
• 1 tsp kosher salt or to taste
• 1/2 tsp black pepper freshly ground
• 1/4 cup fresh parsley chopped
• 2 tbsp fresh dill chopped
• 1 lemon juiced

What I use for this recipe

• Dutch ovenSee it on Amazon→

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Method

 

1. Pat fish pieces dry and season with salt and pepper. Set aside at room temperature while preparing the stew base.
2. Heat olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add diced onion and cook for 8-10 minutes, stirring occasionally, until softened and lightly golden.
3. Add minced garlic and cook for 1 minute until fragrant, stirring constantly to prevent burning.
4. Pour in white wine (if using) and let it bubble for 2 minutes to cook off the alcohol. Add crushed tomatoes, fish stock, bay leaves, oregano, paprika, and red pepper flakes.
5. Bring the mixture to a boil, then reduce heat to medium-low and simmer for 15 minutes, stirring occasionally, until the flavors meld and the sauce thickens slightly.
6. Taste and adjust seasoning with salt and pepper. The base should be well-seasoned since the fish will dilute it slightly.
7. Gently nestle the fish pieces into the simmering stew, making sure they're mostly submerged. Cover and cook for 8-12 minutes, depending on thickness, until fish flakes easily with a fork.
8. Remove from heat and discard bay leaves. Gently stir in fresh parsley, dill, and lemon juice, being careful not to break up the fish.
9. Let stand for 5 minutes to allow flavors to settle. Taste once more and adjust seasoning if needed before serving.

Notes

This stew is best served immediately but can be made a day ahead through step 6. Add the fish when reheating. Store leftovers in the refrigerator for up to 2 days. Serve with crusty bread, rice, or couscous.

Nutrition Facts

6 servings per recipe

Serving size 1 serving

Calories 285

% Daily Value*

Total Fat 10g 13%

Saturated Fat 1.5g 8%

Trans Fat 0g

Cholesterol 65mg 22%

Sodium 485mg 21%

Dietary Fiber 3g 11%

Total Sugars 8g

Protein 35g 70%

*Percent Daily Values are based on a 2,000 calorie diet.

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