Description
Dad’s hearty fish stew combines Mediterranean coastal flavors with rich, comforting ingredients. Robust seafood, aromatic herbs, and tender vegetables create a soul-warming dish that connects family and culinary tradition with each delicious spoonful.
Ingredients
Scale
Fish and Seafood:
- 1.5 pounds firm white fish fillets (halibut, cod, red snapper, or sea bass), cut into 2-inch pieces
- 1 (8-ounce) bottle clam juice (or 1 cup shellfish stock)
Vegetables and Herbs:
- 1 medium onion, chopped (about 1.5 cups)
- 3 large cloves garlic, minced
- 2/3 cup fresh parsley leaves, chopped
- 1.5 cups fresh chopped tomato OR 1 (14-ounce) can whole or crushed tomatoes with their juices
- 2 teaspoons tomato paste (optional)
Seasonings and Liquids:
- 6 tablespoons extra virgin olive oil
- 0.5 cup dry white wine (such as Sauvignon Blanc)
- 1 pinch of dried oregano
- 1 pinch of dried thyme
- 0.125 teaspoon Tabasco sauce (or more to taste)
- 0.125 teaspoon freshly ground black pepper (plus more to taste)
- 1 teaspoon salt (plus more to taste)
Instructions
- Warm olive oil in a robust, heavy-bottomed pot at medium-high temperature for optimal flavor development.
- Introduce chopped onions and sauté until translucent and softened, approximately 4 minutes.
- Incorporate minced garlic and cook briefly, releasing its aromatic essence for about 1 minute.
- Fold in fresh parsley, stirring gently to distribute evenly and release herb’s delicate flavors.
- Pour chopped tomatoes and optional tomato paste into the pot, allowing mixture to simmer and meld together for 10 minutes.
- Stream in clam juice or shellfish stock, complemented by dry white wine, creating a rich liquid base.
- Gently nestle fish pieces into the simmering liquid, cooking for 3-5 minutes until proteins become delicately flaky and opaque.
- Enhance the stew with oregano, thyme, Tabasco sauce, salt, and black pepper, tasting and adjusting seasonings to personal preference.
- Transfer the vibrant, fragrant stew into serving bowls, accompanying with crusty bread to soak up the delectable broth.
Notes
- Select firm white fish like cod, halibut, or sea bass to prevent breaking during cooking.
- Use fresh seafood stock or clam juice for deeper, richer flavor complexity.
- Opt for dry white wines like Sauvignon Blanc or Pinot Grigio to enhance seafood’s delicate taste.
- Customize heat levels by adjusting Tabasco sauce quantity, making it mild or spicy according to preference.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 450
- Sugar: 3g
- Sodium: 800mg
- Fat: 24g
- Saturated Fat: 3g
- Unsaturated Fat: 21g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 70mg