Spanish Fish Stew

Spanish Fish Stew

This Spanish Fish Stew is because we've been trying to eat more of a Mediterranean diet recently.

Spanish Fish Stew
Spanish Fish Stew

What's The Mediterranean Diet About?

It isn't really a diet, but more of a way of eating. The Mediterranean diet features lots of veggies, fruits, nuts, legumes and whole grains, with very little red meat but plenty of seafood, and some poultry. Good heart healthy fats like olive oil, and avocado, with lots of herbs and lemon for flavourings, are also a big part of eating Mediterranean. Oh, and wine, wine is part of it too, bonus.

Why is a Mediterranean Diet a Good Thing?

A lot of research has shown that eating a Mediterranean diet reduces the risks of obesity, heart disease, cancer, and other chronic diseases. I'm emphasizing, that this isn't a diet, just a way of eating. The great thing about it its, everything you eat will be delicious. Check out the Mayo Clinic's take on this incredibly healthy way to eat here:Β Mediterranean diet: A heart-healthy eating plan.

Last week, my Mediterranean recipe was Bulgur Stuffed Acorn Squash, a delicious Lebanese inspired dish. This week I'm going Spanish, and this Spanish Fish Stew is a classic comfort dish in Spain. That beautiful country is almost surrounded by the sea, and seafood is eaten regularly, often in stews, like this one.

One Pan Meals: The Best For Busy weeknights

This fish stew is one of my favourite weeknight meals. It's quick to make and only requires one pot. I used cod, but any white fish will work here, sole, haddock, and halibut are all great alternatives. For the shellfish, I used shrimp, but any shellfish will also work. You can use clams, crab, lobster, or mussels if they are available. The key to this dish is the flavourful base of potatoes, tomatoes, and all of those beautiful Spanish spices. Parsley, bay, paprika, cayenne, fennel, along with lemon, make this dish burst with flavour. It's one of the best ways to eat white fish that I know.

And one of the most simple, too. Using only one pan makes this delectable stew a perfect weeknight dinner, and clean up is, of course, a breeze. Fish and seafood cook up super fast, so they make for a perfect quick dinner.

If you're looking for more fishy deliciousness, check outΒ Salmon Chowder, orΒ Spice Baked Salmon with Pomegranate Raita.

Spanish Fish Stew
Spanish Fish Stew
Spanish Fish Stew
Spanish Fish Stew
Spanish Fish Stew
Spanish Fish Stew

How To Make Spanish Fish Stew

4.94 from 15 votes
Spanish Fish Stew
Spanish Fish Stew
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Spanish Fish Stew is a super flavourful, healthy, one pan dinner that cooks up in less than 30 minutes.

Course: Main Course
Cuisine: Mediterranean
Servings: 4 people
Calories: 380 kcal
Author: Colleen
Ingredients
  • 1 tbsp olive oil
  • 3 onions thinly sliced
  • 2 garlic cloves minced
  • 2 carrots diced
  • 2 celery stalks diced
  • 1 tsp fresh or dried thyme leaves
  • 1 tsp paprkika
  • 1/2 tsp cayenne pepper
  • 1 tsp fennel seeds
  • 14 oz can diced tomatoes
  • 2 russet potatoes peeled and cut into 2" cubes
  • 1 lb cod fillets, fresh (or frozen and defrosted)
  • 1 lb shrimp
  • 1 bay leaf
  • 1 lemon juice and zest
  • 1/4 cup fresh parsley chopped
Instructions
  1. In a large skillet with a lid, heat oil over medium heat

  2. Add onions, garlic, carrots, potatoes, celery, thyme, paprika ,fennel, and cayenne

  3. Cook stirring, until onions are softened, and spices are fragrant, about 5 minutes

  4. Add diced tomatoes, and their liquid to the pan along with the potatoes, and bay leaf. Turn heat to medium high, cover pan and allow to cook until potatoes are tender, about 15 minutes.

  5. Add cod, and scatter shrimp over top. Cover and cook for 2 minutes more or until shrimp are pink and cod flakes with a fork.

  6. Stir in lemon juice and zest, and parsley

  7. Serve hot, with crusty bread, if you like.

Nutrition Facts
Spanish Fish Stew
Amount Per Serving (1 serving)
Calories 380 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Cholesterol 334mg 111%
Sodium 100mg 4%
Potassium 1517mg 43%
Total Carbohydrates 38g 13%
Dietary Fiber 6g 24%
Sugars 9g
Protein 48g 96%
Vitamin A 115.1%
Vitamin C 59.8%
Calcium 28.5%
Iron 30.4%
* Percent Daily Values are based on a 2000 calorie diet.
Spanish Fish Stew
Spanish Fish Stew
Spanish Fish Stew
Spanish Fish Stew
Please Share!

30 thoughts on “Spanish Fish Stew

  1. Hhmm. Those chunks of potato and fish are speaking to me. Love the tomato-y broth. Thanks for this. I have all the ingredients in the fridge and freezer. Maybe this weekend.

  2. This stew looks fabulous! I really need to start incorporating more fish into my diet and this looks like a great place to start. So easy too!

  3. I am trying to lose my belly fat. I would like to try it. But, it’s a high-calorie dish (483 calories! OMG). Do you have any suggestion to reduce some extra calories? Thank you for sharing such nice recipe, Colleen.

    1. Hi Jessie, Thanks for your comment, because you pointed out an error in the nutrition calculations. I’ve fixed it and you’ll be happy to know that this recipe is only 380 calories. (There’s no way that these ingredients could add up to 483 calories!)

  4. One pan meals are the best! This looks like such a comforting stew. Have pinned to try. Thanks for sharing Colleen β™₯

  5. I love a good one-pot meal! I’m trying to eat more seafood, so I’ll be trying this recipe soon! Pinning for later πŸ™‚

    1. Thanks so much Riz! I think this one’s going in the regular dinner rotation. It’s easy, healthy, and yummy, all the things we love. πŸ™‚

  6. This looks like such a wonderful dish, Colleen. I love the colour, too. Although I cannot use any shrimp due to my husband’s seafood allergies, I am sure it would be just as amazing with just the cod. Thank you so much for sharing this lovely recipe! πŸ™‚

  7. I have never even heard of a Mediterranean diet before but it sounds really interesting! Thanks for the info! And man alive, this fish stew sounds incredible with all of those flavors!

    1. Hi Amy! The Mediterranean diet is more a way of eating, than a diet. It’s worth looking into, for sure. Yes, this stew is so flavourful! πŸ™‚

  8. Your know the first time I heard “fish stew”….I thought eewwwww!!! BUT I made a similar version of this and LOVE IT. This is the perfect comfort food for all this crappy cold weather we are having.

  9. Hi Colleen we are no strangers to the mediteranean diet, in Italy it is like you have said a way of life that is healthy and delicious. Now lets talk about this fish stew. I absolutely love the flavors and the use of fennel seeds, paprika, thyme and cayene to give the tomato sauce a nice kick and a great way to enhance the fish and shrimp, and the potatoes add that comfort. I am thinking a nice rustic bread and dipping it into that sauce and getting some morsels of that succulent fish and shrimp and devouring it! I am drooling.
    Great recipe!

    1. Hi Loreto! Of course you are no strangers to the Mediterranean diet. It is a delicious and healthy way of eating. This dish is such a great example of it! Thanks for stopping by πŸ™‚

  10. Normally I don’t eat too much fish but this recipe looks so different and amazing. I will try it very early! Thank You! πŸ™‚

  11. My family’s staple are fish and chicken and this would be a great addition to my list. A perfect family meal that’s healthy, easy to prepare, flavorful and filling!

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