Mediterranean Grilled Fish Stew with White Rice
This rustic Mediterranean‑style stew features smoky grilled fish simmered in a fragrant tomato‑herb broth with vegetables and olive oil, served over fluffy white rice. It’s wholesome, comforting, and packed with bright, fresh flavors.
⏱ Time
Prep: 20 minutes
Cook: 30 minutes
Total: 50 minutes
Ingredients
Fish & Marinade
1 ½ lbs (680 g) firm white fish fillets (cod, halibut, or sea bass), cut into large chunks
2 tbsp olive oil
Juice of 1 lemon
2 cloves garlic, minced
1 tsp dried oregano
Salt & black pepper, to taste
Stew Base
2 tbsp olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 medium red bell pepper, diced
1 medium zucchini, diced
2 cups diced tomatoes (fresh or canned)
2 cups vegetable or fish stock
½ tsp paprika (optional, for depth)
½ tsp dried thyme or basil
Salt & pepper, to taste
¼ cup Kalamatas olives, pitted & halved (optional but authentic)
To Serve
2 cups cooked white rice (jasmine or basmati)
Fresh parsley or cilantro, chopped
Lemon wedges
Instructions
1. Marinate & Grill the Fish
In a bowl, combine olive oil, lemon juice, garlic, oregano, salt, and pepper.
Coat fish chunks and marinate 15 minutes.
Heat a grill pan (or outdoor grill). Cook fish 2–3 minutes per side until lightly charred but not fully cooked through. Set aside.
2. Make the Stew Base
In a large pot, heat olive oil over medium heat.
Add onion and garlic; sauté 3–4 minutes until softened.
Add bell pepper and zucchini; cook 5 minutes.
Stir in tomatoes, stock, paprika, thyme, salt, and pepper.
Simmer 12–15 minutes until vegetables are tender and broth thickens slightly.
3. Finish the Stew
Gently add grilled fish pieces and olives to the pot.
Simmer 5 minutes until fish is fully cooked and flakes easily.
4. Serve
Place a scoop of white rice into each bowl.
Ladle fish stew over the rice.
Garnish with parsley and serve with lemon wedges.
Notes & Tips
Fish options: Cod, halibut, snapper, or sea bass work best; avoid delicate fish that break apart easily.
Extra protein: Add shrimp or mussels in the last 5 minutes of cooking.
Thicker stew: Stir in 1 tbsp tomato paste with the tomatoes.
Meal prep: Make the stew base ahead; grill and add fish before serving.
❓ frequently asked questions FAQ
Q: Can I skip grilling the fish?
Yes — you can gently poach fish directly in the stew for 8–10 minutes. Grilling adds a smoky flavor.
Q: Can I make this with brown rice instead?
Absolutely — just cook brown rice ahead (takes longer, about 35–40 minutes).
Q: How long will leftovers keep?
Up to 2 days in the fridge. Reheat gently to avoid overcooking the fish.
Nutritional Information
Calories: ~420
Protein: 36g
Carbohydrates: 38g
Fat: 14g
Fiber: 5g
Sugar: 7g