Mediterranean Fish Stew

Kcal: 390 |

P: 24 |

F: 17 |

C: 35 |

Fiber: 7

Ingredients

White fish (cod or haddock): 100g (3.5 oz), Tomatoes (canned, diced): 100g (1/4 cups), Bell peppers (mixed colors): 100g (1 cup, diced), Onion: 60g (1 small, diced), Garlic: 3g (1 clove, minced), Fennel bulb: 50g (1/2 cup, sliced), Kalamata olives: 30g (1/4 cup, pitted), Capers: 10g (1 tbsp), Water: 250ml (1 cup), Olive oil: 10ml (2 tsp), Lemon juice: 5ml (1 tsp), Oregano: 1g (1/2 tsp, dried), Thyme: 1g (1/2 tsp, fresh, chopped), Red pepper flakes (optional): 0,5g (1/6 tsp), Parsley: 10g (2 tbsp, fresh, chopped), Whole grain bread: 30g (1 small slice), Salt and Black pepper: to taste

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 10ml olive oil in a large pot over medium heat. Add 60g diced onion, 100g diced bell peppers, and 50g sliced fennel. Cook for 5-7 minutes until softened. 2. Add 3g minced garlic and cook for 30 seconds until fragrant. 3. Add 100g diced tomatoes, 250ml water, 30g olives, 10g capers, 2g oregano, 2g thyme, 1g red pepper flakes, salt and black pepper. 4. Bring to a simmer and cook for 15 minutes. 5. Add 100g fish (cut into chunks) and simmer gently for 5-7 minutes until fish is opaque and flakes easily. 6. Stir in 5ml lemon juice. 7. Serve garnished with 10g chopped parsley and 30g whole grain bread on the side.

Menopause Benefits

Mediterranean White Fish Stew with Olives & Fennel is a light, protein-rich meal that supports muscle maintenance and heart health, key during menopause. White fish provides lean, high-quality protein and essential minerals like selenium and phosphorus for bone and immune support. Fennel, bell peppers, and tomatoes are loaded with vitamin C, potassium, and antioxidants, which help protect skin, support blood pressure, and reduce inflammation. Kalamata olives and olive oil deliver heart-healthy monounsaturated fats and vitamin E, supporting brain and cardiovascular health. Capers and fresh herbs add a burst of flavour and polyphenols, while whole grain bread on the side offers complex carbohydrates and fibre for steady energy and digestive comfort. This stew is a delicious way to support hormonal balance, bone strength, and overall vitality through every stage of menopause.

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