Mediterranean inspired fish stew

    50 min

    A light tomato based fish stew with local, fresh ingredients. Simple and easy to make but tastes great.


    Lincolnshire, England, UK
    5 people made this

    Serves: 2 

    • little olive, vegetable or sunflower oil
    • 1 large onion, roughly chopped
    • 2 garlic cloves, minced or pressed
    • 1 teaspoon cumin seeds
    • 1 red pepper
    • 1/2 green pepper
    • 1/2 yellow or orange pepper
    • 2 teaspoons mixed dried herbs
    • 1/2 teaspoon chilli flakes or chilli powder
    • 1 glass white wine
    • 1 (400g) tin chopped tomatoes
    • 500g meaty white fish, such as coley or monkfish
    • 100ml hot water
    • parsley to garnish
    • 1 pinch salt and pepper

    Prep:10min  ›  Cook:40min  ›  Ready in:50min 

    1. Put a pan onto a medium heat and add a drizzle of oil. Once warm add the onion and fry for 3to 4 minutes. Add the garlic to the onions along with cumin seeds. Cook for a further 2 minutes, being careful not to burn and stirring regularly.
    2. Whilst the onion and garlic cook, roughly chop the peppers, discarding the seeds, and add the pan with the mixed herbs and chilli flakes, again stirring regularly. Cook for a further 3 to 4 minutes.
    3. Add the wine and reduce for 2 minutes. Add the chopped tomatoes, rinse the can with the water and add to the pan.
    4. Cover with a lid, leaving ajar so some steam can escape. Simmer for 20 minutes, stirring every 5 minutes.
    5. Cut the fish into large chunks and place on top of the lightly simmering stew, placing the lid on firmly. Cook for 2 minutes and then turn over the fish into the stew and cook for a further 2 minutes, lid on. Remove from the heat and leave to stand for 1 minute.
    6. Serve in deep bowls sprinkled with chopped parsley and season with salt and pepper to taste.
    7. Enjoy with a glass of chilled white wine.

    Drink pairing

    Delicious served with a glass of chilled dry white wine, something like a sauvignon blanc.


    You can adjust the amount of chilli to your personal taste.


    This is also great with chicken instead of fish.


    Coley is a great cheaper alternative and is ideal for this recipe, not too oily and has meaty, chunky flakes.

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