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Mediterranean Fish Stew
Blog Home | Cooking + Recipes
Mediterranean Fish Stew

Mediterranean Fish Stew

November 3rd, 2021

A Robust and Flavor-Forward Main Course to Herald In the New Season

The cooler air of fall makes us instantly crave stews and soups — foods that simmer, meals we can sip while gazing reflectively at the passage of time. That's why we are an absolute sucker for this Mediterranean fish recipe, a robust and flavor-forward entree that’s as perfect for a quiet solo dinner as it is for an autumnal gathering. The best part? It's ready in under 15 minutes.

The type of fish you use in this stew is up to you, but to keep this recipe fast and easy, we recommend using Captain Cuts of sockeye or coho, or even wild Alaska pollock, as your go-to stew protein. Both options are cut in a way that allows them to cook quickly and evenly, without you having to do much prep (if any) before adding them to the pot. Larger cuts of Captain Cuts can be cut in halves or thirds so that they're nice and chunky, while wild Alaska pollock can go straight from the pack to the pot. If you have both types of fish in your freezer, feel free to use a mix of the two!

Garlic, onion, cherry tomatoes, white wine, olives, and a squeeze of lemon juice are all you need to give your fish the Mediterranean treatment, so this is a recipe that does really well even when your cupboards are a little bare. 

Print Recipe

Mediterranean Fish Stew

By Wild Alaskan Company

Prep time

10 minutes

Cook Time

15 minutes

Total time

25 minutes

Yield

4 servings

Ingredients

  • 2 teaspoons of extra virgin olive oil
  • 4 (6-ounce) packages wild Alaska pollock and/or Captain Cuts, either sockeye or coho
  • Pinch of salt
  • Cracked black pepper or red pepper to taste
  • 2 large cloves garlic, minced
  • 1 onion, finely sliced
  • 1 cup grape tomatoes (substitute with heirloom or cherry tomatoes if you prefer) quartered
  • ¼ cup white wine
  • 1 tablespoon fresh lemon juice
  • ⅓ cup pitted kalamata olives
  • 2 tablespoons parsley or basil to garnish, chopped

Instructions

1. Heat oil in a large non-stick pan over medium-high heat. Season fish with salt and pepper. Fry the fish until golden brown, about 3 minutes. Carefully flip or turn pieces, then adjust stove temp to medium-low.

2. Add in onion and garlic and fry until fragrant, about 2 minutes.

3. Add in the tomatoes (burst them with your fingertips while adding them into the pan for added flavor), wine, lemon juice, and olives, and continue cooking until the fish has cooked through and the sauce has reduced a little. Taste and adjust seasoning with salt and pepper.

4. Spoon the sauce over the fish and serve immediately with herbs sprinkled on top. To complement the herbal, Mediterranean flavors, serve with a side of couscous or quinoa, and chickpeas.


Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness, especially if you have a certain medical condition. The FDA recommends an internal temperature of 145°F for cooked fish.

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