Mediterranean Fish Stew

My love for Italian flavours comes through in this dish.  Its a real chuck-it-together dinner which hardly takes any time to prepare and is so easy peasy you could cook it with your eyes closed.  It’s a one pot-dish which I cooked in a wok, so even better that there is less washing up.  This freezes well too, and at the same time as serving a portion up on a plate for my dinner, I put aside 2 portions in Tupperware for the freezer.  Perfect to take out of the freezer early morning, then warmed up in the microwave for a tasty and healthy lunch in the office.

Ingredients (Serves 3)

  • Fish:  12 King Prawns & 2 river cobbler fillets
  • Veg:  Aubergine, courgette, broccoli, spinach, tin organic chopped tomatoes
  • 2 cloves of garlic, half a red onion, low-salt wheat-free stock cube (I use Kallo), Tablespoon of tomato purée.
  • Flavourings:  Chilli flakes, oregano, olive oil
  • Toppings:  Toasted pine nuts, fresh basil, lemon infused olive oil


Dice the onion and garlic and fry in a little olive oil until soft.  Add the diced aubergine, courgette, a pinch of chilli flakes, and a good teaspoon of oregano.  Keep stirring so the veg doesn’t stick, and when soft add the tin of chopped tomatoes, a tin’s worth of boiling water, a crumbled stock cube and the tomato purée.  Bring to the boil, then add the broccoli and simmer for 10 minutes.  Then add the river cobbler fillets and lightly simmer for another 10-15 minutes, till they are cooked.  They should flake nicely into the stew.  When the stew is almost ready add the prawns and stir through for another few minutes.  Serve on top of a bed of raw spinach (I personally prefer it that way), and top with toasted pine-nuts fresh basil and a drizzle of lemon infused olive oil (I can’t get enough of this at the moment!)


More veg such as peppers would be a great addition, as would capers for flavour.  This stew would work with almost any fish fillets, Salmon or Haddock would be perfect, and the addition of mussels too would be a winning combination.

One thought on “Mediterranean Fish Stew

  1. Pingback: The Dinner Party Fantasy « Linda Long Writes!

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