Mediterranean White Fish Stew with Capers
Flaky white fish simmered in a vibrant tomato-herb broth with briny capers and olives for a refreshing, no-stress Whole30 dinner. This mediterranean-inspired slow cooker (whole30) ready in about 135 minutes pairs cut into 2-inch pieces cod fillets, halved cherry tomatoes, pitted kalamata olives for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 310 calories and feeds 2, 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
- 8 oz, cut into 2-inch pieces cod fillets
- 1 cup, halved cherry tomatoes
- 1/4 cup, pitted kalamata olives
- 2 tbsp capers
- 2 tbsp, chopped fresh oregano
- 2 cloves, minced garlic
- 1 tbsp olive oil
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Instructions
- Step 1: Place 8 oz cod pieces, 1 cup halved cherry tomatoes, 1/4 cup pitted kalamata olives, and 2 tbsp capers in the slow cooker. Add 2 tbsp chopped fresh oregano, 2 minced garlic cloves, 1 tbsp olive oil, 1/2 tsp sea salt, and 1/4 tsp black pepper. Stir gently to combine.
- Step 2: Cook on LOW for 2 hours, until fish flakes easily with a fork and tomatoes are soft.
- Step 3: Remove fish carefully with a slotted spoon. Stir remaining broth to combine, then return fish to the pot. Cook for 5 minutes more to heat through without overcooking.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Mediterranean White Fish Stew with Capers take to make?
Total time is about 135 minutes (15 min prep + 120 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 Mediterranean White Fish Stew with Capers?
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 halved cherry tomatoes from drying out.
Can I substitute ingredients in Mediterranean White Fish Stew with Capers?
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 Mediterranean White Fish Stew with Capers for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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.
Is Mediterranean White Fish Stew with Capers whole30?
Yes — this recipe is tagged whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Used frozen vegetables instead of fresh and honestly couldn't tell the difference.
- ★★★★☆
Reliable weeknight option. Not going to blow your mind but always satisfying.
- ★★★★☆
My family liked it. I personally would prefer more depth of flavor.
