This low FODMAP mediterranean fish stew is inspired in a traditional fisherman’s recipe. It came in handy when there was unsold leftover fish. From Greece to Portugal, this is a classic mediterranean recipe and has many names. In Portugal we call it caldeirada, in France, buillabaisse and at my place we called it spanish potatoes (!). This last one is actually a variation with codfish (bacalhau), also very popular and equally delicious.
Definitely one of my favourite fish recipes. Easy, tasty, versatile and nourishing. I call it my personal detox food as it is so comforting but at the same time light, delicate and super healthy.
Your favourite fish (see recipe for suggestions), potatoes, bell peppers, tomatoes, parsley and white wine are the base ingredients for any mediterranean fish stew. After mastering this low fodmap mediterranean fish recipe, you can then start combining different types of fish, shellfish and seafood. Sea is the limit! 😉
One very important step in the recipe is to respect the order in which ingredients are layered in the pan. This order has to do with the time each one takes to cook. So, the thick potato slices go first, followed by bell peppers, tomatoes and finally by the fish fillet or steak.
In order for the stew to boild and simmer and to make a delicious broth, add half water, half white wine and finish with fresh parsley and sea salt.
I suggest serving in a large soup plate, to ladle in the broth and roughly mash some potatoes with a fork. Delicious!
Mediterranean Fish Stew
- 18 oz | 500 gr monkfish cut into strips OR a mixture of fish and shellfish (see notes below)
- 4 tbsp olive oil OR garlic infused oil
- 1 bay leaf
- 3 potatoes medium , cut into thick slices of about 0,5 in
- 3 tomatoes medium, chopped
- 1 red bell pepper (or yellow) seeded and cut into strips
- 1 cup water
- 1 cup dry white wine
- 3 tbsp fresh parsley chopped
- Pinch of sea salt
- Pinch of oregano optional
- 1 tsp saffron/ turmeric optional
- n a large saucepan over medium-high heat, quicky sauté the bay leaf in olive oil and reduce the heat to medium.
- Add a first layer of potatoes, a second of pepper and a third of tomatoes. Finish with the fish (and seafood, optional) at the top.
- Add water and wine and bring to a boil.
- Season with salt, parsley, saffron (optional) and oregano (optional).
- Let it cook for 40 minutes or until the potatoes are cooked (stick a knife).
- Remove from heat and serve, adding the broth on top.
- a fish of firm texture, such as monkfish (used in this recipe), anglerfish or hake;
- A fatty fish such as mackerel or tuna;
- Shrimp, mussels, squid (optional).