Keto Mediterranean Cod Stew Recipe

Gluten Free
Lunch
Main Dishes
Paleo
Quick Easy
4.5/5
(38 reviews)
Keto Mediterranean Cod Stew
Zylo Recipes

Description

This Mediterranean fish stew is a vibrant celebration of coastal flavors, a harmonious blend of the sea and sun-drenched landscapes. Imagine tender pieces of flaky white fish, gently simmered in a fragrant broth that sings of the Mediterranean. This isn't just a meal; it's an experience, transporting you to a seaside taverna with each spoonful.

The foundation of this exquisite stew lies in its thoughtfully layered flavors. Aromatic vegetables, such as sweet onions, bell peppers, and garlic, are carefully sautéed to create a savory base. This medley forms the heart of the broth, lending a natural sweetness and depth that is both comforting and complex.

Ripe, juicy tomatoes, simmered until they melt into the broth, contribute a bright acidity and a rich, summery essence. The broth itself is a masterpiece, infused with the essence of herbs such as oregano, thyme, and bay leaf. A touch of red pepper flakes adds a gentle warmth, while a splash of dry white wine elevates the flavors to a sophisticated level.

As the stew simmers, the delicate fish absorbs the fragrant broth, becoming incredibly moist and flavorful. The fish, whether it's cod, halibut, or another flaky white variety, practically melts in your mouth, offering a tender contrast to the slightly chunky vegetables. The texture is a delightful interplay of soft, yielding fish, tender vegetables, and a rich, velvety broth.

To complete this culinary symphony, the stew is often garnished with fresh parsley or basil, adding a final flourish of color and aroma. A drizzle of extra virgin olive oil lends a luxurious richness and enhances the overall Mediterranean character. Served with a hunk of crusty bread, perfect for soaking up the flavorful broth, this Mediterranean fish stew is a complete and satisfying meal.

It's an ideal choice for a cozy weeknight dinner or an elegant weekend gathering. This stew is a testament to the beauty of simple, fresh ingredients, transformed into a dish that is both nourishing and deeply satisfying. It's a culinary journey to the Mediterranean, one bowl at a time.

Preparation Time

Prep Time
5 min
Cook Time
25 min
Total Time
30 min

Nutrition Information

Per 1 servings (per bowl) serving
C
Calories
400 Kcal

C
Carbs
8 g
Fi
Fiber
3 g
Sugar
4 g

P
Protein
35 g

C
Fats
25 g
Saturated Fats 8 g
Unsaturated Fats 15 g

Cholestrol 90 mg
Sodium 600 mg
Potassium 700 mg
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Ingredients

    1.
    Cod
    Cod
    ½ pound
    2.
    Tomatoes
    Tomatoes
    1 large
    3.
    Onions
    Onions
    1 tablespoon
    4.
    Garlic
    Garlic
    2 clove
    5.
    Capers
    Capers
    2 teaspoon
    6.
    Olives
    Olives
    ⅓ cup, whole
    7.
    Olive Oil
    Olive Oil
    1 tablespoon
    8.
    Basil
    Basil
    1 tablespoon
    9.
    Oregano Leaves by Tone's
    Oregano Leaves by Tone's
    2 teaspoon
    10.
    Chicken Stock
    Chicken Stock
    1 cup
    11.
    Black Pepper
    Black Pepper
    ⅕ tsp

Instructions

    1.
    Finely dice the onion and mince the garlic. Heat the oil in a large casserole dish over low-medium heat. Add the onion and garlic and fry gently until softened.
    2.
    Finely dice the tomato and add it to the pan, along with the stock. Bring the pan to a boil.
    3.
    Reduce the stew to a simmer. Add the capers and olives. Finely chop the oregano and basil and add them to the stew.
    4.
    Stir well and simmer for 4-5 minutes, allowing the flavors to infuse and meld together.
    5.
    Add the cod fillets to the pan so that they are just covered by the broth. Cook until the fish is completely cooked through and flaky, about 10-12 minutes. Scatter with fresh basil to serve.