Here’s a simple Mediterranean Grilled Fish Stew with White Rice recipe — rich in flavor, healthy, and perfect for beginners. 🐟🍅🍚
🐟 Mediterranean Grilled Fish Stew with White Rice
🕒 Prep Time: 15 min | 🔥 Cook Time: 25–30 min | 🍽️ Serves: 2–4
🧂 Ingredients:
For the fish stew:
- 2 medium white fish fillets (sea bass, cod, or snapper), cut into chunks
- 2 tbsp olive oil
- 1 small onion, chopped
- 2–3 cloves garlic, minced
- 1 bell pepper, sliced (red or yellow)
- 2 medium tomatoes, diced (or 1/2 can crushed tomatoes)
- 1 tbsp tomato paste
- 1 tsp paprika
- 1/2 tsp cumin
- 1/2 tsp dried oregano
- Juice of 1/2 lemon
- Salt and black pepper to taste
- Optional: pinch of chili flakes or harissa for heat
- 2 cups vegetable or fish broth (or water with bouillon cube)
- Fresh parsley or cilantro for garnish
For the rice:
- 1 cup white rice
- 2 cups water
- 1 tbsp olive oil or butter
- Salt to taste
🔥 Instructions:
1. Grill or pan-sear the fish
- Pat fish dry, season with salt, pepper, and a little lemon juice.
- Grill or pan-sear for 2–3 minutes per side (just until lightly golden). Set aside.
This keeps the fish from breaking apart in the stew later.
2. Prepare the stew base
- In a deep pan or pot, heat olive oil.
- Add onions and garlic, sauté 2–3 mins until fragrant.
- Add bell pepper and cook 2 more mins.
- Stir in tomato paste, paprika, cumin, oregano, and a pinch of salt and pepper.
- Add diced tomatoes and broth. Bring to a simmer.
3. Simmer the stew
- Let it simmer uncovered for 10–15 minutes to thicken slightly.
- Add grilled fish pieces gently. Cook for another 5–7 minutes without stirring too much.
- Squeeze lemon juice over the stew just before serving.
- Garnish with parsley or cilantro.
4. Cook the white rice
- Rinse rice until water runs clear.
- In a pot, add rice, water, olive oil, and salt.
- Bring to boil, then reduce heat to low, cover, and simmer for 15–18 minutes.
- Let it rest 5 mins before fluffing.
🍽️ Serve:
- Spoon rice into bowls, ladle fish stew over the top.
- Serve with lemon wedges and warm bread if you like.
✅ Tips:
- Add green olives or capers for more Mediterranean flavor.
- You can add zucchini, chickpeas, or potatoes to the stew.
- Use shrimp or calamari along with fish for a seafood mix.
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