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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
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.
Frequently asked questions
How long does 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 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 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 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 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.
