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Classic Mediterranean Fish Stew (Kosher Recipe) - Mediterranean recipe
I discovered this Mediterranean fish stew recipe during my trip to Israel a few years back. The cook at a small seaside restaurant in Jaffa showed me how she layered the flavors with good olive oil, fresh herbs, and whatever white fish looked best at the market that morning. What struck me was how simple it was, yet every spoonful had depth. The beauty of this stew lies in its flexibility. You can use halibut, cod, sea bass, or any firm white fish that's kosher and fresh. I usually make it with halibut when I can find it reasonably priced, but cod works beautifully too. The key is not to overcook the fish. It goes in at the very end and poaches gently in the aromatic tomato broth. Building the base properly makes all the difference. I start by cooking the onions until they're truly soft and golden, which takes longer than you might think. Then comes the garlic, tomatoes, and herbs. The broth needs about 15 minutes to develop its flavor before the fish joins the party. A splash of dry white wine helps brighten everything up, though you can skip it if you prefer. This stew works perfectly for Shabbat dinner when you want something special but not too heavy. I serve it with crusty bread or over rice, and a simple green salad on the side. The whole pot disappears every time I make it. It's also great for entertaining because you can prepare the base hours ahead and just add the fish when your guests arrive.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
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

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.