Mediterranean Fish Stew

A bold, Mediterranean-style fish stew at 255 calories. Mussels, monkfish, prawns, and squid in a rich tomato and herb broth.

This Mediterranean Fish Stew is the kind of one-pot meal that makes the whole kitchen smell incredible. Monkfish, jumbo prawns, squid, and fresh mussels simmer together in a white wine and tomato broth fragrant with dill and rosemary. At 255 calories and 5 WW Classic Points per serving, it is a genuinely impressive bowl that delivers serious restaurant energy on a weeknight timeline.

Recipe Info

Serves: 4  |  Prep Time: 15 minutes  |  Cook Time: 30 minutes  |  Calories per serving: ~255

Nutrition per Serving (Estimated)

Protein: 32g  |  Fat: 5g  |  Carbohydrates: 12g  |  Fiber: 3g

WW Classic Points: Approximately 5 points per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.

Ingredients

• 12 fresh mussels, scrubbed and debearded
• 1 medium onion, thinly sliced
• 1 garlic clove, crushed
• 450g / 1 lb ripe tomatoes, skinned, seeded, and chopped
• 150ml / 1/4 pint (2/3 cup) dry white wine
• 150ml / 1/4 pint (2/3 cup) fish stock
• 1 tablespoon fresh dill, chopped
• 2 tablespoons fresh rosemary, chopped
• 1 tablespoon tomato puree
• 450g / 1 lb monkfish fillet, skinned and cut into large chunks
• 8 jumbo prawns, peeled and deveined
• 225g / 8oz squid, cleaned and cut into rings
• Salt and freshly ground black pepper, to taste

Instructions

1. Prepare the mussels. Place the mussels in a large bowl and scrub well under cold running water. Discard any that are open and do not close when tapped sharply. Rinse until there is no trace of sand in the bowl.
2. Build the base. Heat a large non-stick saucepan over medium-high heat. Add the sliced onion and dry-fry for 3 to 4 minutes until softened. Add the garlic and chopped tomatoes and cook for a further 3 to 4 minutes, stirring occasionally.
3. Add the liquids and season. Pour in the white wine and fish stock. Add the dill, rosemary, and tomato puree. Season with salt and black pepper. Bring to a boil, then reduce the heat and simmer for 5 minutes.
4. Cook the monkfish. Add the monkfish chunks and simmer gently for 5 minutes.
5. Add the prawns and squid. Stir in the prawns and squid and simmer for a further 5 minutes until just cooked through.
6. Steam the mussels. Add the prepared mussels, cover the pan tightly, and cook for 3 to 4 minutes until the shells have opened. Discard any mussels that remain closed after cooking.
7. Serve immediately. Ladle the stew into wide, warmed bowls and serve at once.

Serving Suggestions

• Serve with a thick slice of crusty sourdough or a warm baguette for soaking up the broth
• A simple green salad dressed with lemon vinaigrette pairs beautifully alongside
• Finish each bowl with a light drizzle of good extra-virgin olive oil and a few extra fresh herbs
• A wedge of lemon on the side lets each diner brighten the broth to their taste
• A glass of the same dry white wine used in the stew is the natural pairing

Tips and Variations

• Monkfish is ideal here because it holds its shape during cooking and has a meaty, mild flavor that absorbs the broth beautifully. Cod or halibut are good substitutes.
• Fresh mussels are best used the day of purchase. Store them in a bowl covered with a damp cloth in the refrigerator until needed.
• If squid is unavailable, additional prawns or a handful of clams work well as substitutes.
• Do not rush the mussel step. The 3 to 4 minutes covered at the end is exactly right to open the shells without overcooking them.
• The stew is best served immediately. Seafood continues to cook in the residual heat and can become tough if left to sit.

Why This Recipe Works

Seafood is one of the most protein-rich, calorie-efficient proteins you can put on the table. Monkfish, prawns, squid, and mussels together deliver an impressive amount of lean protein at a very manageable calorie count. The tomato and white wine broth provides depth and acidity that complements the delicate seafood without overpowering it, while the fresh herbs keep the whole bowl tasting bright and alive. It is a restaurant-quality result from a straightforward technique.

Storage and Reheating

This stew is best eaten the day it is made. If storing, refrigerate in an airtight container for up to 1 day and reheat very gently over low heat just until warmed through. Discard any mussels that were not opened during cooking. Not suitable for freezing.

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Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.

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