Mediterranean Fish Stew Recipe For One Person
CategoriesMediterranean Recipe Blog, Recipes for One
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Mediterranean Fish Stew Recipe for One Person

Recipe Introduction:

Dive into the exquisite flavors of the Mediterranean with this traditional fish stew, thoughtfully portioned for one. This delightful dish combines succulent white fish, aromatic garlic, sweet tomatoes, and a touch of saffron, creating a symphony of tastes that transports you to the sun-kissed shores of Southern Europe. Rich in omega-3 fatty acids, vitamins, and antioxidants, this stew not only tantalizes your taste buds but also supports heart health, reduces inflammation, and boosts immunity. Perfect for those following a balanced diet, this stew is a wholesome meal that embodies the essence of Mediterranean cuisine with every spoonful.

Why You’ll Love This Recipe?

  1. Bursting with Flavor: Experience the perfect harmony of fresh fish, herbs, and spices, creating a rich and satisfying taste.
  2. Quick and Easy: Prepared in under 30 minutes, this recipe is ideal for a busy weeknight or a quick and delightful lunch.
  3. Nutrient-Rich: Packed with protein, healthy fats, and essential vitamins, it supports a balanced and nutritious diet.
  4. Versatile and Adaptable: Easily transform this stew with a variety of seasonal vegetables or your choice of seafood, making it a personalized culinary experience.

Recipe Variations:

  1. Spicy Kick: Add a dash of red pepper flakes or chopped chili for those who crave a bit of heat.
  2. Creamy Delight: Stir in a tablespoon of coconut milk at the end of cooking for a luscious, creamy texture.
  3. Herbaceous Twist: Throw in some fresh basil or dill to infuse the stew with an aromatic, herbal note.
  4. Vegetable Boost: Include diced zucchini or bell peppers for added fiber and a pop of color.
  5. Protein Power: Incorporate shrimp or scallops alongside the white fish for an extra protein punch.

Detailed Recipe & Nutritional Information:
Ingredients for One Serving:

  • 150g white fish fillet (such as cod or haddock), cubed
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 small onion, finely chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 teaspoon saffron threads
  • 1/2 teaspoon smoked paprika
  • 1 cup fish or vegetable broth
  • Salt and pepper to taste
  • Fresh parsley, chopped, for garnish

Step-by-Step Instructions:

  1. Heat olive oil in a small saucepan over medium heat.
  2. Add garlic and onion, sauté until onion is translucent, about 3-4 minutes.
  3. Stir in cherry tomatoes, saffron, and smoked paprika, cooking for another 2 minutes until fragrant.
  4. Pour in the broth and bring to a gentle simmer.
  5. Add the fish cubes, cover, and cook for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
  6. Season with salt and pepper, adjusting to taste.
  7. Serve hot, garnished with fresh parsley.

Health Benefits:

  1. Heart Health: Rich in omega-3 fatty acids from the fish, promoting cardiovascular wellness.
  2. Anti-inflammatory: Saffron and olive oil help reduce inflammation in the body.
  3. Digestive Health: Tomatoes provide fiber and aid in digestion.
  4. Immune Support: Garlic and onion contain antioxidants to boost immunity.
  5. Bone Strength: The stew offers essential minerals like calcium and potassium for bone health.

Nutritional Information (Per Single Serving):

  • Calories: 320
  • Carbohydrates: 15g
  • Protein: 24g
  • Fats: 18g
  • Fiber: 3g