Mediterranean Fish Stew

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Kcal: 300

P: 22

F: 10

C: 30

Fiber: 6

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White fish (cod or tilapia): 85g (3 oz), Potatoes: 75g (1 small, diced), Tomatoes (canned, diced): 100g (1/2 cup), Bell pepper (red): 50g (1/2 cup, diced), Onion: 25g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Fish or vegetable broth (low-sodium): 120ml (1/2 cup), Kalamata olives: 15g (5-6, pitted and sliced), Capers: 5g (1 tsp), Olive oil: 5ml (1 tsp), Lemon juice: 5ml (1 tsp), Dried oregano: 1g (1/4 tsp), Red pepper flakes: 0.5g (pinch), Fresh parsley: 5g (1 tbsp, chopped), Salt: 1g (pinch), Black pepper: 1g (1/4 tsp)

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Pescatarian (includes fish and seafood but excludes other meats)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a pot over medium heat. 2. Add 25g diced onion and cook until translucent, about 3 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 50g diced bell pepper and cook for 2 minutes. 5. Add 75g diced potatoes, 100g diced tomatoes, 120ml broth, 1g dried oregano, 0.5g red pepper flakes, a pinch of salt, and 1g black pepper. 6. Bring to a simmer, cover, and cook for 10-12 minutes until potatoes are almost tender. 7. Add 85g fish (cut into chunks), 15g sliced olives, and 5g capers. 8. Cover and simmer gently for 5-6 minutes until fish is opaque and flakes easily. 9. Stir in 5ml lemon juice. 10. Serve garnished with 5g chopped parsley.

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