Ingredients
Equipment
Method
- Heat olive oil in Dutch oven over medium heat. Add onion, celery, and bell pepper. Sauté 5 minutes until softened.
- Add garlic and cook 1 minute. Stir in tomato paste, then add diced tomatoes, fish stock, oregano, and bay leaf.
- Bring to a simmer and cook 15 minutes, uncovered, until flavors meld. Season with salt and pepper.
- Gently add fish chunks to the stew. Cook 5–7 minutes until the fish is opaque and flakes easily. Avoid stirring aggressively to keep the fish pieces intact.
- Remove bay leaf. Stir in fresh parsley and serve with lemon wedges on the side.
Nutrition
Notes
Net Carbs: 5g per serving (7g carbohydrates − 2g fiber).
Substitutions: Shrimp or salmon work well in place of white fish — adjust cook time accordingly (shrimp cooks in 3–4 minutes). Add ¼ cup sliced olives or a tablespoon of capers for a briny kick and extra healthy fat.
Storage: Best enjoyed fresh. Refrigerate for up to 2 days in an airtight container. Fish texture degrades after that.
Reheating: Reheat very gently on the stovetop over low heat. High heat will cause the fish to break down and become rubbery.
