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A steaming bowl of Mediterranean fish stew with white fish, red peppers, and fresh parsley.

Quick Easy Fish Stew

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 245
Ingredients Method

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced
  • 3 cloves garlic , minced
  • 1 red bell pepper, diced
  • 1 can (14.5 oz) diced tomatoes
  • 1 cup fish stock or clam juice
  • 1.5 lbs white fish fillets (cod, halibut, or tilapia), cut into 1-inch chunks
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes
  • Salt and black pepper to taste
  • 2 tablespoons fresh parsley, chopped

Method
 

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add diced onion and bell pepper; sauté for 5 minutes until softened.
  3. Stir in minced garlic, oregano, and red pepper flakes; cook for 1 minute until fragrant.
  4. Add diced tomatoes (with juice) and fish stock; bring to a gentle boil.
  5. Reduce heat to low and simmer for 10 minutes to allow flavors to meld.
  6. Season the fish chunks with salt and pepper, then gently submerge them into the simmering liquid.
  7. Cover and cook for 5 to 7 minutes, or until the fish is opaque and flakes easily with a fork.
  8. Garnish with fresh parsley and serve immediately.