Mediterranean fish stew with herb crumble

Fish poached in ratatouille was my other caption for this dish. I wasn’t sure if I should post this recipe. The pictures don’t do it justice. But I did in the end, because it is SO.DARN.GOOD! And on top of that it is super easy to make, a great family meal and on the table within 30 minutes. So it belongs here! Mediterranean fish stew with herb crumble is here for you!

Cubed veggies – like zucchini, eggplants, bell pepper and carrot – are sautéed in extra virgin olive oil. Diced tomatoes turn it into a ratatouille sauce where the fish filets are poached in (actually under). A crumble on top gives it extra texture. So many flavors, so much texture, SO GOOD!

How I make this mediterranean fish stew with herb crumble?

Marinate the fish

I add the fish filets together with salt, pepper, orange zest and juice (or lemon) to a mixing bowl and let them marinate until the ratatouille is ready.

Make the ratatouille (stir fried veggie sauce)

I start by heating up a skillet with some olive oil. I add the onion and stir until translucent. Then I add the garlic and all the veggies except for the tomatoes. I add some Italian seasoning and stir for a few more minutes.

Once most of the veggies have softened, I add the diced tomatoes and balsamic vinegar. I simmer the ratatouille for 5-6 minutes until the sauce has thickened a bit and the carrots and celery have become soft as well.

Make the fish stew

I transfer the ratatouille (veggie sauce) to a bowl and set it aside. I take the fish filets out of its marinate and transfer them to the skillet (I cooked the ratatouille in) and top them with the ratatouille (veggie sauce). On low, I simmer the fish in veggie sauce for 8-10 minutes.

Make the herb crumble

Meanwhile I make the herb crumble by mixing bread crumbs (best results are with homemade bread crumbs (so Notes in recipe), chopped up parsley, dried oregano, minced garlic and some parmesan.

Finish in the oven

I sprinkle the herb crumble on top of the ratatouille (that covers the fish filets) and transfer the whole skillet to the preheated oven for 5 minutes.

I usually serve this Mediterranean fish stew with mashed potatoes, but it is great with (brown) rice or quinoa as well.

Such a healthy and quick & easy fish recipe. I am really fortunate my kids really like fish. They gobble this up in no time. I hope you and your family will like it as well. It is

simple to make – so colorful -wholesome – incredibly flavorful – & so delicious

Looking for more easy family friendly weekday meals? What about this chicken or cauliflower tikka masala, rosemary white bean tomato stew, vegan meatballs over mashed potatoes or roasted carrot dal?

Mediterranean fish stew with herb crumble

This Mediterranean fish stew is great because of its simplicity and amazing flavor; fish filets are poached in easy to make ratatouille and topped with homemade mini herb croutons. A simple, quick and wholesome dinner.

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Prep Time 5 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Course Main Course

Cuisine Mediterranean

Servings 4 people

Calories 313 kcal

Ingredients

  

• 1 tbsp olive oil
• 1 medium red onion (diced)
• 2 cloves garlic (minced)
• 1 medium size eggplant (cubed)
• 2 medium size carrots (peeled and cubed)
• 1 zucchini (cubed)
• 2 stalks celery (cubed)
• 1 tsp dried organo
• 2 cups tomatoes (diced)(or sub 1½ cup tomato sauce either homemade* or store bought)
• ¼ cup balsamic vinegar
• 4 white fish filets (I used mahi mahi. Preferably a bigger, thicker filet that you can cut into 4 portions or otherwise 4 smaller filets)
• 1 lemon or orange (zest and juice)
• a pinch salt and pepper

herb crumble

• 1 cup breadcrumbs**
• 2 tbsp fresh parsley (chopped finely)
• 1 tsp dried oregano
• 1 clove garlic (minced)
• ¼ cup (vegan/dairy free) parmesan (finely grated)

Instructions

 

• Preheat the oven to 350F/175C.
• Add the fish filets together with salt, pepper, orange zest and juice (or lemon) to a mixing bowl and let them marinate until the ratatouille is ready.
• Heat up a skillet with some olive oil. Add the onion and stir until translucent. Then add the garlic and all the veggies except for the tomatoes. Sprinkle oregano on the veggies and stir for a few more minutes.
• Once most of the veggies have softened, add the diced tomatoes and balsamic vinegar. Simmer for 5-6 minutes until the sauce has thickened a bit and the carrots and celery have become soft as well.
• Transfer the ratatouille (veggie sauce) to a bowl and set it aside. Add the fish filets to the skillet and add the ratatouille (veggie sauce) on top. Simmer the fish in veggie sauce for 8-10 minutes on low.
• Meanwhile make the herb crumble by mixing all herb crumble ingredients.
• Sprinkle the herb crumble on top of the ratatouille (that covers the fish filets) and transfer the whole skillet to the preheated oven for 5 minutes. 
• Serve with mashed potatoes, (brown) rice or quinoa.

Notes

*homemade oven roasted tomato sauce

**Homemade chunky bread crumbs: toast old/stale sandwich bread until very crunchy (in a toaster or even in a skillet on low on the stovetop). Chop up into small cubes.

 

Nutritional information:

the information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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