Mediterranean Fish Stew


Dairy free and serves 3 hungry adults. Quick to prepare and time-in-the-kitchen is just over 20 minutes.

This is a lovely dish made from fuss free ingredients and is super quick to prepare. The sauce tastes even better if you give it some extra time to cook down before adding the fish. Adding a glass of white wine to the sauce at step 3 also gives extra flavour.


1.4 kg of firm potatoes (New potatoes are perfect)

1 tablespoon Olive oil

2-3 garlic cloves, sliced thinly

500 ml good quality chicken or vegetable stock

1 red chilli (hot is good)

a good pinch of saffron,

1 tablespoon of capers

21 pitted black olives in brine

1 x 400g tin of chopped tomatoes

Salt and black pepper

475g bag of frozen or fresh cod fillets (at least 4 small fillets required)

Chopped fresh parsley and crusty bread to serve.


1) Boil the potatoes until cooked (about 20 minutes) then leave them in the warm pan with the lid on.

2) Meanwhile, heat the oil in a large saucepan and gently fry the sliced garlic and chilli for a minute or so until the garlic just starts to change colour (do not brown the garlic it will become bitter).

3) Add the tin of tomatoes, crushed peppercorns, stock, saffron and a sprinkle of sea salt. Replace the lid and bring to the boil then remove the lid and simmer gently for 4 minutes.

4) Add the frozen fish, olives and capers. Stir the sauce around and over the fillets. Put on the lid and bring back to the boil. Once it reaches the boil turn down the heat slightly to simmer everything gently for 8-10 minutes, or just long enough for the cod to poach in the lovely sauce. If you are using fresh fish pieces the cook time will be about 5 minutes from the boil.

5) When the fish is cooked put a portion of the potatoes in the bottom of each serving dish, add a piece of fish followed by the sauce. Sprinkle over the chopped parsley and enjoy with crusty bread.

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