Authentic Mediterranean Fish Stew with Sun-Dried Tomatoes
A vibrant, aromatic stew simmered with fresh catch and sun-dried tomatoes, true to coastal Mediterranean traditions. This mediterranean-inspired seafood ready in about 45 minutes pairs olive oil, thinly sliced fennel bulb, finely diced 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.
Ingredients
- 3 tbsp olive oil
- 1, thinly sliced fennel bulb
- 1, finely diced yellow onion
- 4 cloves, minced garlic
- 1, diced red bell pepper
- 1/4 cup, oil-packed sun-dried tomatoes
- 1 can (14.5 oz) canned diced tomatoes
- 1/2 cup white wine
- 1 cup fish stock
- 16 oz, cut into 1-inch pieces ling cod
- 2 tbsp, chopped fresh parsley
Instructions
- 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.
- 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.
- Step 3: Deglaze the pot with 1/2 cup white wine, scraping up browned bits, and simmer for 3 minutes until reduced by half.
- 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.
- Step 5: Remove from heat, stir in 2 tbsp chopped fresh parsley, and serve immediately with crusty bread.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Authentic Mediterranean Fish Stew with Sun-Dried Tomatoes take to make?
Total time is about 45 minutes (20 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Authentic Mediterranean Fish Stew with Sun-Dried Tomatoes?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Authentic Mediterranean Fish Stew with Sun-Dried Tomatoes?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Authentic Mediterranean Fish Stew with Sun-Dried Tomatoes for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Authentic Mediterranean Fish Stew with Sun-Dried Tomatoes?
Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Made with what I had on hand and it still came out great.
- ★★★★☆
Very good for a 25-minute recipe. Would bump up the spice level though.
- ★★☆☆☆
Didn't come together the way I expected. Flavors were flat.
