Traditional Mediterranean fish stews
Traditional Mediterranean fish stews are hearty, aromatic one-pot dishes originating from coastal regions like Provence, Italy, and Greece. They typically feature a variety of fresh white fish, shellfish, tomatoes, onions, garlic, olive oil, and a blend of herbs such as saffron, fennel, and parsley, often simmered in a flavorful broth of wine or fish stock.
🍽️ Nutrition at a glance
This dish is generally high in protein and healthy fats, particularly omega-3 fatty acids from the fish and olive oil, while being relatively low in carbohydrates. It is a rich source of vitamins like B12 and D, minerals such as selenium and potassium, and provides a balanced meal with a rough calorie range of 300-450 kcal per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 32 g |
| Carbs | 12 g |
| Fat | 22 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Potassium | 620 mg |
| Vitamin B12 | 8.5 mcg |
| Selenium | 45 mcg |
| Vitamin D | 12 mcg |
| Phosphorus | 310 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Vitamin C | 15 mg |
| Iron | 2.1 mg |
Per 1.5 cups (360 g) · estimated, varies by recipe
💡 What's interesting
Culturally, these stews reflect the Mediterranean's 'sea-to-table' philosophy and communal dining traditions, often served family-style with crusty bread. Nutritionally, the combination of fish, tomatoes, and olive oil creates a synergistic effect, enhancing the absorption of antioxidants like lycopene and providing anti-inflammatory benefits.
