Dive into the vibrant flavors of the Mediterranean with our irresistible Fish Stew with Quinoa! This hearty and wholesome dish not only warms the soul but also tantalizes your taste buds with its rich blend of fresh fish, aromatic herbs, and nutrient-packed quinoa. In just 40 minutes, you can create a meal that’s not only delicious but also impressively healthy—perfect for family dinners or entertaining guests. Ready to embark on a culinary adventure that will make your kitchen the star of the evening? Let’s get cooking!
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 pound white fish, cut into chunks
- 1 cup quinoa, rinsed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups fish stock
- 1 can diced tomatoes
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Begin by preparing all your ingredients. Rinse the quinoa under cold water in a fine-mesh strainer until the water runs clear. This helps remove any bitterness from the quinoa.
- In a large pot or Dutch oven, heat the olive oil over medium heat. Once the oil is hot, add the chopped onion. Sauté the onion for about 5 minutes, or until it becomes translucent and slightly softened.
- Add the minced garlic to the pot and sauté for an additional 1-2 minutes, stirring frequently to prevent the garlic from burning.
- Next, pour in the can of diced tomatoes, including their juices, and stir to combine with the onions and garlic. Allow this mixture to cook for about 3-4 minutes, letting the flavors meld together.
- Pour in the fish stock and bring the mixture to a gentle simmer. Once simmering, add the rinsed quinoa to the pot and stir well. Season with salt and pepper to taste.
- Cover the pot and let the stew simmer for about 15 minutes, or until the quinoa is cooked and has absorbed most of the liquid.
- After 15 minutes, carefully add the chunks of white fish to the pot. Gently stir to incorporate the fish into the stew, ensuring it is submerged in the liquid.
- Cover the pot again and let the stew simmer for an additional 5-10 minutes, or until the fish is cooked through and flakes easily with a fork.
- Once the fish is cooked, taste the stew and adjust the seasoning with more salt and pepper if needed. If you prefer a thinner stew, you can add a bit more fish stock or water at this stage.
- Remove the pot from heat and let the stew rest for a few minutes before serving. This allows the flavors to settle.
- Serve the fish stew hot, garnished with fresh herbs if desired. Enjoy your Mediterranean-inspired fish stew with quinoa!
Tips
- Rinse the Quinoa: Always rinse your quinoa thoroughly under cold water before cooking. This simple step removes any bitterness and enhances its nutty flavor.
- Sautéing Technique: When sautéing the onion, make sure to cook it until it’s just translucent. This brings out its natural sweetness, which will enrich the overall flavor of your stew.
- Flavor Building: Allow the garlic to sauté just until fragrant—about 1-2 minutes—before adding the tomatoes. This prevents burning and ensures a delightful garlic flavor throughout the dish.
- Simmer Gently: When adding the fish stock and quinoa, bring the mixture to a gentle simmer. A rolling boil can break the quinoa and fish apart, affecting the texture of your stew.
- Adjust Consistency: If you prefer a thinner stew, don’t hesitate to add a little more fish stock or water after the fish is cooked. This allows you to customize the dish to your liking.
- Herb Garnish: For an extra pop of flavor and color, garnish your stew with fresh herbs like parsley or cilantro before serving. It adds a fresh finish that elevates the dish.
- Rest Before Serving: Let the stew rest for a few minutes after cooking. This allows the flavors to meld beautifully, making each bite even more delicious.
- Pairing Suggestions: Serve your fish stew with crusty bread or a side salad to complete your Mediterranean dining experience. Enjoy!
Nutrition Facts
Calories: 350kcal
Carbohydrates: 30g
Protein: 30g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 70mg
