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.
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.