Authentic Mediterranean Fish Stew with Sun-Dried Tomatoes

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A vibrant, aromatic stew simmered with fresh catch and sun-dried tomatoes, true to coastal Mediterranean traditions. This Mediterranean-inspired seafood recipe, ready in about 45 minutes, pairs olive oil, fennel bulb, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 20 min Cook: 25 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 3 tbsp olive oil in a heavy pot over medium heat until shimmering. Add 1 thinly sliced fennel bulb and 1 finely diced yellow onion, cooking for 5 minutes until softened and slightly golden, stirring occasionally.
  2. Step 2: Stir in 4 minced garlic cloves, 1 diced red bell pepper, and 1/4 cup oil-packed sun-dried tomatoes, sautéing for 2 minutes until fragrant.
  3. Step 3: Deglaze the pot with 1/2 cup white wine, scraping up browned bits, and simmer for 3 minutes until reduced by half.
  4. Step 4: Add 1 can diced tomatoes, 1 cup fish stock, and 16 oz ling cod pieces. Bring to a gentle simmer and cook for 12-15 minutes until fish is opaque and flakes easily.
  5. Step 5: Remove from heat, stir in 2 tbsp chopped fresh parsley, and serve immediately with crusty bread.

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