Mimi’s Italian Fish Stew is the perfect blend of tender white fish and shellfish simmered in a rich, tomato-based broth. Fresh herbs and a touch of lemon complete this comforting dish, making it a true Mediterranean delight. It’s the kind of meal that feels like a warm hug, especially on chilly evenings.
This Italian fish stew is a hearty, healthy option that doesn’t skimp on flavor. The combination of fresh tomatoes, fragrant oregano, and fennel creates a zesty base, while the seafood adds a touch of luxury to the dish. Serve it with a slice of crusty bread to soak up the delicious broth, and enjoy the bright, fresh flavors of Italy right in your own home.
Full recipe:
Ingredients:
-
1 tablespoon olive oil
-
1 onion, chopped
-
2 cloves garlic, minced
-
1 teaspoon red pepper flakes (optional)
-
1 (28-ounce) can crushed tomatoes
-
4 cups seafood stock (or vegetable stock)
-
1 bay leaf
-
1 teaspoon dried oregano
-
1 teaspoon dried thyme
-
1/2 teaspoon fennel seeds (optional)
-
1/2 teaspoon salt
-
1/4 teaspoon black pepper
-
1 lb firm white fish (such as cod or halibut), cut into chunks
-
1 lb shellfish (such as shrimp or mussels)
-
1/2 cup fresh parsley, chopped
-
Fresh lemon wedges, for serving
Directions:
-
In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion and cook until soft, about 5 minutes.
-
Add the minced garlic and red pepper flakes (if using) and cook for another 1 minute, until fragrant.
-
Stir in the crushed tomatoes, seafood stock, bay leaf, oregano, thyme, fennel seeds, salt, and pepper. Bring to a simmer and cook for 10 minutes.
-
Add the white fish chunks and shellfish to the pot. Stir gently, then cover and simmer for an additional 10-12 minutes, until the fish is cooked through and the shellfish have opened up.
-
Remove the bay leaf, and stir in the fresh parsley.
-
Serve the stew hot, with fresh lemon wedges on the side for squeezing.
Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes Kcal: 290 kcal | Servings: 4 servings
A Closer Look at the Key Ingredients
This stew features a variety of ingredients that contribute to its rich flavor profile. The use of anchovies is a defining characteristic of the dish, lending it a unique umami flavor that might surprise some at first but is essential for creating the depth of flavor in the broth. These small fish dissolve into the broth, infusing it with a savory taste that enhances the overall experience. The anchovies are complemented by a blend of fresh vegetables such as leeks, shallots, garlic, and celery, each contributing its own aromatic qualities to the stew.
The addition of Picholine olives adds a briny burst to the dish, elevating the taste with each bite. Meanwhile, the large diced potatoes absorb the rich tomato broth, offering a satisfying texture that pairs perfectly with the fish. Halibut is the preferred choice of fish for this stew, but cod serves as an excellent and more affordable alternative. Both types of fish are tender and flaky, making them perfect for soaking up the savory broth.
The combination of white wine, seafood stock, and crushed tomatoes forms the base of the stew, creating a bright yet hearty broth. A handful of fresh parsley, along with a squeeze of lemon juice at the end, adds a refreshing finish, balancing the richness of the dish.
The Cooking Process: How the Magic Happens
Creating Mimi’s Italian Fish Stew begins with heating olive oil in a large pot or Dutch oven. The anchovies are cooked with red pepper flakes, shallots, leeks, and garlic until the anchovies break down into a paste, releasing their intense umami flavor. The wine is added next, allowing it to reduce and concentrate in flavor before the crushed tomatoes and seafood stock are introduced.
The addition of potatoes, celery, olives, oregano, and onion powder brings complexity to the stew, while the fresh parsley provides a hint of brightness. After bringing everything to a boil, the mixture is simmered for a few minutes, allowing the potatoes to soften slightly. Then, the fish is gently stirred into the stew and cooked until tender.
One of the final touches is the addition of fresh lemon juice. The citrus not only adds a zesty kick but also brightens the entire dish, enhancing the flavors without overpowering them.
Why You Should Try This Fish Stew
This stew is an easy-to-make yet flavor-packed dish that will impress anyone at your dinner table. It’s perfect for a cozy family meal, especially when you want something that feels both comforting and fresh. The combination of tender fish, savory anchovies, and bright, herby broth is sure to delight your taste buds with every bite.
Moreover, Mimi’s Italian Fish Stew is versatile. While halibut is often used, you can easily substitute it with other white fish like cod or tilapia, depending on what you have available or what’s in season. The recipe also lends itself well to customization; you can adjust the amount of anchovies to your liking, or add extra vegetables like carrots or fennel to suit your preferences.
Health Benefits of Mimi’s Italian Fish Stew
Aside from being delicious, this fish stew is packed with health benefits. Fish is a great source of lean protein, and the addition of vegetables like potatoes, celery, and leeks offers a range of vitamins and minerals. The use of olive oil adds healthy fats, while the fresh parsley provides a burst of antioxidants. With its balance of protein, vegetables, and healthy fats, this stew makes for a nourishing and satisfying meal.
The dish is also rich in omega-3 fatty acids, especially if you use fish like halibut or cod, which are known for their heart-healthy properties. Omega-3s have been shown to reduce inflammation, support brain health, and improve heart function, making this dish a heart-healthy option.
Conclusion: A Dish Worth Passing Down
Mimi’s Italian Fish Stew is more than just a meal—it’s a family tradition. The flavors, the memories, and the love that go into making this dish are what make it so special. Whether you’re cooking it for the first time or you’ve made it countless times before, this stew is a reminder of the importance of family, food, and the simple joys of sharing a delicious meal together.
This dish is not only an ode to Italian cooking but also a celebration of the ingredients that make Mediterranean cuisine so beloved worldwide. With its easy-to-follow steps, fresh ingredients, and rich flavors, Mimi’s Italian Fish Stew is sure to become a favorite in your kitchen as well. So gather your ingredients, roll up your sleeves, and get ready to create a dish that’s perfect for any occasion.
By cooking Mimi’s Italian Fish Stew, you’re not only making a delicious meal, but you’re also keeping a cherished family tradition alive. What could be better than that?