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Mediterranean Fish Stew

November 14, 2014 By Joana 3 Comments

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Mediterranean Fish Stew | mygutfeeling.eu

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.

Mediterranean Fish Stew | mygutfeeling.eu

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! 😉

Mediterranean Fish Stew | mygutfeeling.eu

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.

Mediterranean Fish Stew | mygutfeeling.eu

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.

Mediterranean Fish Stew | mygutfeeling.eu

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 | mygutfeeling.eu
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5 from 2 votes

Mediterranean Fish Stew

One pot low fodmap mediterranean fish stew recipe where fish is cooked with tomatoes, potatoes, white wine and bell peppers. Flavour-packed and simple.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Dinner
Cuisine: Low Fodmap
Keyword: fish stew, mediterranean, potatoes, red bell pepper
Servings: 3 people
Author: My Gut Feeling

Ingredients

  • 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

Instructions

  • 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.

Notes

You can choose any type of fish and / or seafood. I suggest one of these 3 types:
- a fish of firm texture, such as monkfish (used in this recipe), anglerfish or hake;
- A fatty fish such as mackerel or tuna;
- Cod.
+
- Shrimp, mussels, squid (optional).
Tried this recipe?Mention @mygutfeelingblog or tag #mygutfeeling!

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Filed Under: Dinner Tagged With: caldeirada, monkfish, potatoes, red bell peppers, tomatoes

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Comments

  1. Cathryn

    March 12, 2017 at 9:18 am

    I didn’t have any parsley, and my son isn’t a big fan anyway, so I left it out and added lemon at the end. My goodness, this is probably the best soup ever made! Thank you! Definitely my new favourite.

    Reply
  2. Ana

    March 22, 2018 at 7:15 pm

    Antes de mais parabéns pelo seu blog!
    Sabe dizer-me se oregãos e salsa são low FODMAPS? E se são alimentos com boa ou má tolerância?

    Reply
    • Joana

      August 13, 2018 at 3:34 pm

      Obrigada Matilde. A boa notícia é que todas as aromáticas são low fodmap 🙂 aconselho-a a aderir ao grupo Fodmap Portugal, onde encontrará uma comunidade a quem poderá colocar todas as suas questões.

      Reply

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Hello and welcome to My Gut Feeling! My name is Joana and I follow the low FODMAP diet. Here I share low FODMAP recipes and tips. Hope you enjoy! Read More…

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