Italian Fish Stew
Tender cod simmers in an aromatic broth with tender vegetables in Mediterranean-inspired fish stew with cod, tomatoes, and potatoes. The perfect budget-friendly weeknight meal that you can make it under 30 minutes. Mediterranean fish stew is healthy, light, and delicious. Loved by kids and adults alike this recipe is not overly fishy but is full of flavor.
Servings 8 servings
Calories
Ingredients
- 1 lb. cod
- 1/4 cup flour
- 1/2 teaspoon onion powder
- 1/2 teaspoon cumin divided
- 1/2 teaspoon salt divided
- 1/2 teaspoon pepper divided
- 1/4 teaspoon paprika
- 1 tablespoon olive oil
- 4 cloves garlic minced
- 1 small onion chopped
- 2 medium potatoes peeled and diced in 2 inch cubes
- 2 celery ribs chopped
- 2 carrots peeled and chopped
- 1 medium bell pepper diced
- 1/4 teaspoon dried oregano
- 1/4 teaspoon fresh thyme
- 1 15 oz can diced tomatoes
- 2-3 cups vegetable broth or water
- juice of 1 lemon fresh squeezed
Instructions
- Prepare the seasoned flour by combining the flour, salt, pepper, cumin, paprika and onion powder onto a large plate. Stir well to combine.
- Pat the cod dry with paper towels then dredge the cod into the seasoned flour until coated on both sides.
- Heat olive oil in a soup pot or Dutch oven until shimmering.
- Add the seasoned cod and cook until browned - about 4 minutes each side. Remove the fish from the pot and reserve it on a plate.
- Meanwhile, add minced garlic and diced onion to the pot and saute 1-2 minutes, scraping up browned bits from the bottom of the pan.
- Add carrots, celery, bell pepper and saute for an additional 2 -3 minutes, stirring often to soften the vegetables.
- Add broth, diced tomatoes and remaining cumin, dried oregano, fresh thyme, salt and pepper to the soup.
- Bring to a boil, then reduce to a simmer.
- Add the codfish back to the pot and simmer for 30 minutes until the carrots are tender.
- Top with freshly squeezed lemon juice and serve with crusty bread.
Notes
- For an easy shortcut - you can use a bag of frozen O'Brien potatoes in place of the diced potatoes, pepper, and onion. Add to the pot when you add the carrots and celery and cook until the carrots are tender.