Aegean kakavia (Beautiful fish stew)

Mediterranean Fish Stew

Serves 4

  • olive oil

  • 2 onions, peeled and roughly chopped

  • 4 sticks celery, trimmed and roughly chopped

  • 5 cloves garlic, peeled and roughly chopped

  • 3 beef tomatoes, roughly chopped

  • 500 g potatoes, peeled and cut into 3-4cm chunks

  • 3 bay leaves

  • 1 litre organic vegetable stock

  • sea salt

  • freshly ground black pepper

  • 700 g fresh fish fillets, from sustainable sources, ask your fishmonger, scaled and pin-boned

  • juice of 1 lemon

  • 1 small bunch fresh flat-leaf parsley, roughly chopped

  • 1 small bunch fresh dill, roughly chopped

  • greek extra virgin olive oil

  • 1 loaf rustic bread, to serve

Heat a good lug of olive oil in a large pan on a medium heat. Add the onions and celery and cook for 5 minutes, then add the garlic and cook for another 5 minutes, stirring occasionally, until soft but not coloured.



Add the tomatoes, potatoes and bay leaves and pour in the stock. Season lovingly with salt and pepper and bring it all to the boil. Reduce to a low heat and simmer for 15 minutes. At this point, add your fish fillets and bring back to the boil, then reduce to a medium-low heat and simmer for a further 15 minutes, until the potatoes are tender and the fish is cooked through and flakes apart. Stir in the lemon juice and herbs, drizzle with extra virgin olive oil, then have a quick taste to make sure you've got a good balance of acidity, freshness and seasoning and serve with chunks of rustic bread.

Nutritional Information

Aegean kakavia (Beautiful fish stew)

A traditional Greek fishermen's stew

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This tasty Greek dish reminds me of a hearty fish soup and is a real taste of the sea
Serves 4
1h
Super easy
Method

What's great about this recipe is that you can use whatever fish you like. Sea bass, wrasse, pickerel, pollock, bream and red mullet all work well. You could even use lobster if you have it and feel like splashing out! Just talk to your fishmonger and get him to recommend a few of his freshest fish. Greek fishermen make this out at sea, using whatever they've hauled into their boat that day, and cooking it in seawater. That's how I learnt to make this. Because their water is ready salted they don't need any seasoning at all to achieve a perfectly delicious stew. Genius! Try to use a mixture of fish, so you get all sorts of different flavours and colours in this wonderful stew.

Heat a good lug of olive oil in a large pan on a medium heat. Add the onions and celery and cook for 5 minutes, then add the garlic and cook for another 5 minutes, stirring occasionally, until soft but not coloured.

Add the tomatoes, potatoes and bay leaves and pour in the stock. Season lovingly with salt and pepper and bring it all to the boil. Reduce to a low heat and simmer for 15 minutes. At this point, add your fish fillets and bring back to the boil, then reduce to a medium-low heat and simmer for a further 15 minutes, until the potatoes are tender and the fish is cooked through and flakes apart. Stir in the lemon juice and herbs, drizzle with extra virgin olive oil, then have a quick taste to make sure you've got a good balance of acidity, freshness and seasoning and serve with chunks of rustic bread.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 408
    20%
  • Carbs 29.3g
    11%
  • Sugar 7.5g 8%
  • Fat 13.0g 19%
  • Saturates 1.8g 9%
  • Protein 40.6g 90%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • olive oil

  • 2 onions, peeled and roughly chopped

  • 4 sticks celery, trimmed and roughly chopped

  • 5 cloves garlic, peeled and roughly chopped

  • 3 beef tomatoes, roughly chopped

  • 500 g potatoes, peeled and cut into 3-4cm chunks

  • 3 bay leaves

  • 1 litre organic vegetable stock

  • sea salt

  • freshly ground black pepper

  • 700 g fresh fish fillets, from sustainable sources, ask your fishmonger, scaled and pin-boned

  • juice of 1 lemon

  • 1 small bunch fresh flat-leaf parsley, roughly chopped

  • 1 small bunch fresh dill, roughly chopped

  • greek extra virgin olive oil

  • 1 loaf rustic bread, to serve