Sea Bass Stew
Dairy free, egg free, gluten free, grain free, lactose free, nut free, peanut free, soy free, keto, low carb
Prep time: 10 min
Cook time: about 50 min
Total time: about 1 h
Servings: 3 people
The original recipe comes from themediterraneandish. Here I use less garlic and suggest allergen friendly ingredients. The first time I made this stew was the first time I cooked something for my in-laws without testing it on myself first. We were all amazed by how good this was.
The original recipe calls for crusty Italian bread for serving. I tried pairing it with my low carb bread after I toasted it to crisp it up a bit and it was mouthwatering good.
The broth in the ingredients list is allergen friendly, but if your diet allows it feel free to use your favorite vegetable or bone broth.
Try it. You won’t regret it.
Ingredients
Click on the ingredients in the list for buying options (you might find alternative brands in the section Spesa/Grocery of this website).
Olive oil, 12 g (1 tbsp)
Yellow onion, ½ (150 g)
Celery stalk, 1 (60 g)
Salt, ½ tsp
Pepper, ½ tsp
Garlic, 2 cloves (20 g)
Dry thyme, ¼ tsp
Red pepper flakes, ⅛ tsp
Dry white wine (like Pinot Grigio), 120 g (1/2 cup)
Whole peeled tomatoes, one 14 oz can
Vegetable broth, 420 g (1 + 3/4 cup)
Capers, 10 g ( 1 tbsp)
Raisins, 20 g (2 tbsp)
Sea bass filets, about 1 ½-inch thick, cut into large cubes, 450 g (about 16 oz, 1 lb)
Parsley, ½ cup
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Instructions
1. Wash, clean, and chop the celery and onion. These can go together.
2. Separate the tomatoes from their juice.
3. Heat up the oil in a large saucepan (large enough to contain all the ingredients). Add onion, celery, salt, and pepper, and cook for 4 minutes.
4. Add thyme, red pepper, garlic, and cook for 30 seconds.
5. Add the white wine, reserved tomato juice, bring to a simmer and cook until the liquid is reduced by ½ (about 12-14 minutes).
6. Add the tomatoes, broth, raisins, and capers, and cook over medium heat for 20 minutes, mixing every once in a while. Towards the end, break the tomatoes apart with a wooden spoon.
7. In the meantime, wash and chop the parsley, pat the fish dry and sprinkle it with salt and pepper.
8. Remove the garlic if you’d like. Add the fish into the stew and cook for 5 minutes.
9. Turn off the heat and let it sit for another 5 minutes (the fish will keep cooking).
10. Add the parsley and mix.
11. Enjoy on its own or with toasted bread!
Storing and Reheating
Although I recommend making this dish and then eating it right away, I tried making it the day before, storing it in the fridge, and re-heating it over super low heat on the stove, and it was still great.
Notes
The broth in the ingredients list is allergen friendly, but if your diet allows it feel free to use your favorite vegetables or bone broth.
I tried pairing it with my low carb bread after I toasted it to crisp it up and it was mouthwatering good.
Nutritional Information
Nutrition facts are provided as a courtesy, using the ingredient in the list and the USDA Food Database via myFitnessPal. This information is meant as a guideline only and should not be construed as a guarantee.
Serving size: 1 portion | Calories: 335 | Total fat: 8.4 g | Total carbohydrates: 18.4 g | Total fiber: 4.7 g | Total sugars: 11.7 g | Protein: 38.1 g | Net Carbohydrates: 13.7 g