This quick and easy Mediterranean fish stew is one of those comforting, healthy dinners I love making when the weather turns chilly. It’s a big pot of tender white fish and colorful veggies simmered in a savory tomato broth, all flavored with Mediterranean herbs. It’s simple enough for a weeknight, but feels special enough for company if you want to share.
Why I Love This Recipe
Honestly, I make a lot of stews once it’s cold outside, but this one is a favorite. It’s hearty but not heavy, warm and filling without leaving you in a food coma. Plus, it’s mostly hands-off. I can get everything going, let it simmer gently, and have time to get other things done (or just relax a minute) while dinner finishes up.
I also appreciate that most of the ingredients are pantry-friendly. A couple of cans of tomatoes, broth, onions, garlic, dried herbs, and your fish of choice. Even better? It’s one of those dishes you can prep ahead, which is a lifesaver on busy days.
When I serve this, I like to offer crusty bread to mop up the broth, and maybe a simple green salad or some roasted veggies on the side. It feels complete and cozy without much extra effort.
Best Fish for Stew
The kind of fish you choose really matters here. You want something firm and meaty that holds its shape while simmering.
- Great choices: Halibut, cod, catfish, snapper, monkfish, grouper.
- Ones to avoid: Flakier fish like sea bass, branzino, flounder, tilapia, or trout—they’ll just fall apart in the pot.
Here’s a little trick I’ve learned: If you’re not sure, ask at the fish counter for “stewing” fish. They usually know exactly what will hold up.
I think of this as one of those easy lessons in kitchen know-how: fish flakes so easily because its muscle fibers are shorter and the connective tissue turns to gelatin at a lower temp. That’s great for gentle cooking, but for soup you want something sturdier.
Easy Make-Ahead Fish Stew
With two kids and work, make-ahead dinners are my best friend. This stew is perfect for that.
What I often do is prep the entire base of the stew—sauté the veggies, add the broth and tomatoes, season it, and let it simmer to develop flavor. Then I cool it down and pop it in the fridge.
The next day, I just bring it back up to a gentle simmer, add the fish, and let it cook through for 5 minutes. Dinner’s on the table fast, but it still tastes like you spent hours on it.
Common Questions About Mediterranean Fish Stew
What kind of fish is best to use?
Firm white fish is the way to go. Halibut, cod, catfish, snapper, monkfish, or grouper all work really well.
What can be used instead of white wine?
I often swap it with 1 cup of chicken broth or vegetable broth if I’m out of wine or want to keep it alcohol-free.
Can I use something instead of fennel?
Sure! If fennel’s not your thing, you can swap in other veggies you like in soup. Spinach or kale is great for adding greens. If you don’t have fresh fennel, try two stalks of celery plus a teaspoon of dried fennel seeds for similar flavor and texture.
Can this stew be made ahead of time?
Yes. Make the base a day ahead and store it in the fridge. Just wait to add the fish until right before serving. Fish is best cooked fresh in the stew so it stays tender. Leftovers can be stored for up to 3 days in the fridge, but just know that reheating will cook the fish more and change its texture a bit.
Mediterranean Fish Stew
This quick and easy Mediterranean fish stew is one of those comforting, healthy dinners I love making when the weather turns chilly.
Ingredients
- 1 tablespoon olive oil
- 4 cloves of garlic, minced
- 1 bulb of fennel, diced
- 1 onion, diced
- 1 teaspoon red pepper flakes
- 1 teaspoon dried oregano
- 1 red pepper, chopped
- 1 cup dry white wine
- 1 28-ounce can of diced tomatoes with juices (or 4-5 whole tomatoes)
- 1 pound halibut, cod, or other firm white fish
- 1/2 cup chopped fresh herbs (suggested: combination of oregano, rosemary, basil, and chives)
- 1/2 cup crumbled feta
Instructions
- Start by heating olive oil in a large Dutch oven or heavy pot over medium heat. Once warm, toss in the diced onion and sauté until it's soft and translucent, about 6 minutes. Add the garlic and cook just until fragrant.
- Next, stir in the fennel and red pepper, letting them cook down slightly until tender.
- Pour in the white wine and let it bubble away until reduced by about half. This will take a few minutes and really concentrates the flavor.
- Add the diced tomatoes, oregano, and red pepper flakes. Stir well, then cover and let the stew simmer gently for 15 to 20 minutes. If the broth reduces more than expected, feel free to add about half a cup of water to adjust the consistency. Season with salt and pepper to taste.
- Cut the fish into bite-sized chunks and gently add it to the pot. Simmer for another 5 minutes, or until the fish is just cooked through and flaky.
- Turn off the heat and stir in the fresh herbs.
- Ladle the stew into bowls and top each serving with a crumble of feta.
Notes
- Use a firm white fish like halibut, cod, catfish, snapper, monkfish, or grouper.
- You can prep the base of the stew a day in advance—just follow the recipe up to the point before adding the fish.
- Once cooled, refrigerate, then reheat and add the fish when you're ready to serve.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 466Total Fat 14gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 8gCholesterol 139mgSodium 611mgCarbohydrates 25gFiber 6gSugar 17gProtein 51g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
