Description
Moroccan-inspired fish stew blends Mediterranean seafood with robust spices for a hearty meal. Delicate white fish simmers in a fragrant tomato broth, inviting you to savor each spoonful of this comforting dish.
Ingredients
Scale
Proteins:
- 1.5 pounds white fish chunks (cod, halibut, or snapper)
Vegetables and Herbs:
- 1 medium onion, finely diced
- 3 large garlic cloves, crushed
- 1.5 cups ripe tomatoes, diced (or 14 ounces canned tomatoes)
- 2/3 cup fresh parsley, roughly chopped
- 2 teaspoons tomato paste
Liquids and Seasonings:
- 6 tablespoons extra virgin olive oil
- 1 cup clam juice
- 0.5 cup dry white wine
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.125 teaspoon hot sauce
- 1 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
- Warm a spacious cooking vessel over medium flame, drizzling olive oil to coat the bottom. Sauté diced onions until they become translucent and slightly golden, approximately 4 minutes.
- Introduce minced garlic to the pot, stirring continuously for 60 seconds until aromatic. Sprinkle fresh parsley and continue cooking for an additional 2 minutes.
- Incorporate crushed tomatoes and tomato paste, allowing the mixture to gently bubble and meld flavors for 10 minutes, creating a rich, deep base.
- Stream clam juice and crisp white wine into the simmering sauce, creating a delicate liquid foundation for the stew.
- Carefully nestle fish chunks into the liquid, allowing them to poach gently. Cook for 3-5 minutes until the fish transforms from translucent to opaque and flakes with minimal pressure.
- Elevate the dish’s complexity by introducing dried herbs, a dash of hot sauce, kosher salt, and freshly cracked black pepper. Taste and fine-tune seasoning to personal preference, ensuring a harmonious flavor profile.
Notes
- Opt for firm white fish like cod, halibut, or sea bass to prevent breaking during cooking.
- Enhance flavor by selecting fresh seafood and using high-quality dry white wine for depth.
- Reduce cooking time by cutting fish into uniform bite-sized pieces to ensure even, quick cooking.
- Accommodate dietary needs by substituting clam juice with vegetable broth for a lighter, pescatarian-friendly version.
- Prep Time: 7 minutes
- Cook Time: 15 minutes
- Category: Dinner, Lunch, Snacks
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 3g
- Sodium: 800mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 70mg