Stewed Fish

4.67 from 9 votes

A delicious recipe for stewed fish in tomato sauce, a quick dish bursting with Mediterranean flavor. A super light and healthy recipe.

Prep Time15

Cook Time22

Total Time37

Course: Fish

Cuisine: Mediterranean

Servings: -6 servings

Calories: 395kcal

Author: Adina

Ingredients

1 medium onion about 150 g/ 5.5 oz
1 carrot about 150 g/ 5.5 oz
1 small piece celeriac or 1-2 celery sticks about 75 g/ 2.5 oz
3 large garlic cloves
1 long red chili to taste, Note 1
2 tablespoons olive oil
1 tablespoon granulated sugar
⅔ cup dry white wine 150 ml
2 cans chopped tomatoes each 400 g/ 14 oz
3 cups fish stock or vegetable stock, 700 ml
1 teaspoon dried oregano Note 2
1 teaspoon dried thyme
1 teaspoon dried rosemary
3 bay leaves
1 lb firm white fish fillets 450 g, Notes 3,4,5
1 lb shrimp 450 g
1-2 teaspoons lemon juice
fine sea salt and ground black pepper
some parsley

Instructions

Defrost seafood completely. Chop the onions very finely and set them aside. Chop the carrots, celeriac/celery, garlic, and chili very finely as well, set aside.
1 lb firm white fish fillets/ 450 g + 1 lb shrimp/ 450 g
1 medium onion + 1 carrot + 1 small piece celeriac or 1-2 celery sticks + 3 large garlic cloves + 1 long red chili
Saute onions: Heat the oil in a Dutch oven or another large, thick-bottomed pot. Saute the onions with a pinch of salt for about 2 minutes on medium-low heat.
2 tablespoons olive oil
Add the remaining vegetables, stir well, and cook for another 5-6 minutes or until the onions are perfectly soft. Stir often and add a splash of the wine or stock if they threaten to catch.
Add the sugar, stir, and let caramelize slightly for about 2 minutes.
1 tablespoon granulated sugar
Pour in the wine, turn the heat a bit up, and let the wine reduce completely; it will take about 1-2 minutes.
⅔ cup dry white wine/ 150 ml
Simmer stew: Add tomatoes, fish stock, and dried herbs. Stir well and cook on medium-low heat, uncovered for about 10 minutes, the sauce should be slightly thickened. If you think it thickens too much, cover the pot partially with the lid.
2 cans chopped tomatoes + 3 cups fish stock/ 700 ml + 1 teaspoon dried oregano + 1 teaspoon dried thyme + 1 teaspoon dried rosemary + 3 bay leaves
Add seafood: Cut the fish into pieces, about 1 ½ – 2-inch/ 4-5cm pieces. Add to the pot, add shrimp, too, and stir gently. Reduce the heat to low and simmer for 3-4 minutes. It should flake easily. Don't overcook the fish or it will become tough, it will continue cooking in the sauce during the time you bring the pot to the table and serve it.
Adjust the taste with lemon juice, salt, and pepper. Sprinkle with parsley, if desired. Serve immediately.
1-2 teaspoons lemon juice + fine sea salt and ground black pepper + some parsley

Notes

Chili: Substitute with red chili flakes or cayenne pepper, always to taste.
Substitute oregano with either fresh herbs or an Italian or French dried herb mixture, such as Herbs de Provence.
Fish: Such as halibut, cod, snapper, pollock, bass, haddock, and tilapia. Salmon is also great, although not a white fish.
Fish and shrimp: Either fresh or frozen and thoroughly defrosted.
Amount: You can use either 900 g/ 2 lbs fish or substitute half or some of it with shrimp.

Nutrition