Summer Fish Stew

Fish stew
Alberto Peroli


  • 26 ounces white fish, such as pollock (including bones and heads), filleted and cut into small, 2-inch chunks
  • 3 pints water
  • 2 black peppercorns
  • 1 bay leaf
  • 1 carrot, sliced
  • 1 onion, sliced
  • 2 tablespoon olive oil
  • 2 garlic cloves
  • 1 onion, finely chopped
  • One 1-inch piece fresh ginger root, peeled and crushed
  • 1 cup white wine
  • 14 ounces diced tomatoes in juice  
  • 1 teaspoon turmeric
  • 1 teaspoon paprika 
  • 10 black olives, pitted and chopped 
  • 8 cherry tomatoes, halved
  • 8 ounces rice
  • Juice of 1 lime
  • Salt and freshly-ground black pepper
  • One bunch fresh basil, torn

This dish oozes of a seaside summer! The secret to this recipe is in the fish stock. If you have time over the weekend, make it advance so you can just throw everything together at the last minute and you’ll have a really hearty, summer stew. If you’re short on time, though, ask your local market where to find the best fish stock.


First, make the fish stock. Place the fish bones and heads in a large saucepan and cover with the water. Throw in the peppercorns, bay leaf, sliced carrot, and onion. Bring to a boil and leave to simmer, uncovered, for 30–40 minutes. Strain well.

Place a heavy-bottomed saucepan over a medium heat, pour in the olive oil, and then add the garlic, chopped onion, and ginger. Cover and sweat for 2 minutes. Remove the lid and add the white wine, tomatoes, turmeric, paprika, olives, cherry tomatoes, 5 ounces of the fish stock, and the rice. Leave to cook for 10 minutes. Add the fish and cook for a further 5 minutes until cooked through.

Squeeze in the lime juice, season with salt and pepper to taste, and stir in the fresh basil leaves. Serve in bowls with some white chunky bread on the side to soak up all the delicious juices!


Calories per serving:

549 calories

Dietary restrictions:

Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Shellfish Free

Daily value:



  • Fat 46g 71%
  • Carbs 251g 84%
  • Saturated 9g 46%
  • Fiber 17g 69%
  • Trans 0g
  • Sugars 31g
  • Monounsaturated 26g
  • Polyunsaturated 7g
  • Protein 173g 347%
  • Cholesterol 369mg 123%
  • Sodium 4,522mg 188%
  • Calcium 371mg 37%
  • Magnesium 426mg 107%
  • Potassium 4,638mg 133%
  • Iron 12mg 69%
  • Zinc 7mg 49%
  • Phosphorus 1,793mg 256%
  • Vitamin A 814µg 90%
  • Vitamin C 119mg 198%
  • Thiamin (B1) 1mg 58%
  • Riboflavin (B2) 1mg 51%
  • Niacin (B3) 37mg 186%
  • Vitamin B6 3mg 131%
  • Folic Acid (B9) 352µg 88%
  • Vitamin B12 12µg 194%
  • Vitamin D 23µg 6%
  • Vitamin E 12mg 58%
  • Vitamin K 108µg 135%
Have a question about nutritional data? Let us know.
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