Mediterranean Fish Stew

Mediterranean fish stew

You can be all fancy about a Mediterranean fish stew and start chucking prawns and mussels in. Delicious but expensive! Here I have used only frozen white fish so include whatever you can pick up at a reasonable price.

Mediterranean Fish Stew

Serves 4


I medium onion, chopped

2 cloves garlic, crushed

2 x 400g cans chopped tomatoes

1 large pepper, chopped

A handful fresh chopped parsley (or use dried, 2 tsp)

A heaped tsp dried thyme

Half to 1 tsp dried chilli seeds, depending on how spicy you like it

A heaped tsp vegetable stock powder

About 12 black olives

Salt and pepper to taste


Soften the onions and garlic in some oil, then add the peppers. Fry for a few minutes and then add the fish. You can defrost it first if you are using frozen, but you don’t need to as it cooks quickly and breaks up in the hot liquid. Mix together and throw in the tomatoes and stock powder. Bring to a gentle simmer, then add the herbs and chilli. Taste the liquid and adjust the seasoning as necessary.  When the fish is almost cooked, add the olives to heat through.

We had this Mediterranean fish stew with rice for an easy mid-week meal. For more of my frugal recipes, see here.