Fall Mediterranean Fish Stew [KETO]

Fall Mediterranean Fish Stew [KETO]

It’s officially my favorite season of the year: Fall. The crisp air and cool breeze, the sweaters and boots, the dark lipstick and the marks it makes on Gingerbread Latte cups. Ahh, fall :). Another thing I love about fall is that it kicks off #SoupSZN. The last recipe I did, I mentioned this and I am holding strong to this devotion. Many soups and stews bring us comfort and warmth from the inside out as they are tied to memories of the holiday season and get togethers. I also love them because they are simple one pot dishes that last for a couple days (or less if you’re feeding plenty) and taste better as they sit!

Deliciously tender bites of fish swim throughout this flavorful broth, keeping you satisfied through the experience.

Deliciously tender bites of fish swim throughout this flavorful broth, keeping you satisfied through the experience.

For this recipe, I decided to take inspiration from my time living in the southern French city of Marseille. During my grad school studies, I decided to spend a semester there to study international marketing, but the experience was so much more than that. Marseille is a city full of history and culture and is the birthplace of a very famous dish called bouillabaisse. Bouilabaisse is a stew of seafood that has a rich broth that is saffron forward, varying in textures and deep in flavor, it is truly a dish that you will crave when it’s done right. I had the opportunity to eat the stew at the restaurant that is said to have created it and it was nothing short of amazing!

Feel free to serve with rice or potatoes to bulk up the soup and add another texture!

Feel free to serve with rice or potatoes to bulk up the soup and add another texture!

When I thought of creating another dish, I wanted to something that was seafood forward as seafood is not typically thought of in the fall and winter months, but it should be! This stew features cod, but you can add clams, mussels, crab, and even shrimp to this dish. The broth is brought to life by using aromatics and quality canned tomatoes and is simmered to develop those Mediterranean flavors that connect southern Europe all together with flavors such as sumac orange, and saffron. It’s rich flavor happens quickly by using anchovies as a base flavoring to bring a savory, salty flavor that makes it taste like this 30 minute soup was cooking for hours!

This base is good enough to eat without any added protein. I like to finish with a little chili oil for added spice!

This base is good enough to eat without any added protein. I like to finish with a little chili oil for added spice!

Even with this soup being so delicious, it’s still very healthy and full of benefits. Not only does this recipe clock in at only 270 calories, the ingredients also bring a host of vitamins and goodness:

  • Tomatoes - Vitamins C, K and potassium. And is full of the antioxidant lycopene which has been shown to fight cancer.

  • Garlic - excellent source of vitamin B6. It’s also a very good source of manganese, selenium and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper.

  • Anchovy - Full of Omega 3 fatty acids which help to reduce cardiovasular disease and inflammation. Also is full of niacin which is known to reduce cholesterol and improve overall heart health

  • Seafood - B vitamins, and all seafood is an excellent source of minerals including potassium, selenium, zinc and iodine. Iodine is needed for our thyroid glands and brains, while zinc keeps us in good reproductive health, and selenium is believed can actually help to protect us from cancer.

If that’s not enough to get you motivated to try this soup, just go with the fact that it’s DELICIOUS, easy and done in under an hour! Seriously. You have to give this recipe a try and report back…asap!

Do you eat a lot of seafood in the colder months? Why or why not?

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keto, fish, seafood, fall, soup, stew
mediterranean
Yield: 6Pin it

Fall Mediterranean Fish Stew

This warm, bouillabaisse inspired stew is a perfect fall soup that shakes the table being seafood forward! A rich broth, full of veggies and Mediterranean flavors, you can’t help but enjoy…and get seconds! Adapted from the NY times "Easy Fish Stew" recipe.

prep time: 10 minscook time: 50 minstotal time: 60 mins

ingredients

1 small white or yellow onion, finely diced
1 small shallot, finely diced
1 carrot, diced small
4 cloves garlic, minced
2 tbsp anchovy paste
2 tsp dried thyme
2 tsp parsley
1 tsp chili flakes
1 1/2 tsp black pepper
2 tsp kosher salt
28 oz can chopped tomatoes*
4 cups water
2 tsp saffon
1 tsp sumac
1/2 tsp cumin
2 bay leaves
1 long strip orange zest
2 lbs cod or other firm white fish, in 1" cubes**
1 tbsp butter

instructions

1. heat a large pot over medium high heat. Once hot enough that a drop of water quickly evaporates, add in olive oil.
2. To the pot, add onions, shallots and carrots. Saute until onions and carrots begin to soften. About 5 minutes.
3. To the pot, add anchovy paste, garlic, chili flakes, salt, thyme parsley and salt and stir to cook the garlic and toast the spices, until the mixture smells fragrant. About 3 minutes.
4. Next, add all remaining ingredients, except the fish and butter. If desired, tie the orange zest and bay leaves together for easy removal. Boil, covered, over medium heat for 30 minutes.***
5. While the soup cooks, season the fish with a little salt and pepper. After 30 minutes, reduce the heat of the broth to low and add fish. Simmer for 15-20 minutes, depending on thickness of fish.
6. Remove bay leaf and orange peel. Finish the soup with a tablespoon of butter and serve!

NOTES:

* You can also use whole tomoatoes, but you will need to break apart the tomatoes with a spoon, blender or food processor to get desired chunkiness.
** You can add up to 1lb more seafood to this recipe, such as shrimp, clams or mussels. Simply add to the recipe 5 mins after the fish to avoid over cooking.
***You can follow the recipe up to this step and make ahead by storing up to 3 days. Final dish will be more flavorful as broth ingredients had more time to meld.

calories

270

fat (grams)

8.9

carbs (grams)

5.9

protein (grams)

38.8
Created using The Recipes Generator