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Shop 3/686-690 New South Head Road Rose Bay (Down the alley between Westpac Bank & Feisty Little Mouse)
Sydney, NSW


Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

Mediterranean Fish Stew

Stephanie Malouf Nutrition


Serves 2
Prep & Cooking time: 30 mins


  • 200-300G Ling or other preferred white fish fillets, diced into smaller pieces

  • 1 eggplant, diced into cubes

  • 1 red capsicum, diced

  • 1 zucchini, diced

  • 1 large carrot, diced

  • 1 cup tomato passata or tinned tomatoes

  • 6 vine tomatoes

  • 1 cup bone broth or good quality stock - I use GOOD BONES by Undivided Food Co

  • 1/2 cup olives

  • 1 bunch fresh parley, chopped (save some for the garnish)

  • 1 bunch fresh dill, chopped

  • 1 onion, diced

  • 2 cloves garlic, finely diced

  • 1/2 cup red wine (optional)

  • 2 tsp olive oil

  • Parsley & parmesan (optional) to garnish


  1. Heat the olive oil in a large pan on a medium heat then add the garlic, onion, dill and parsley and cook until the onions are soft and slightly golden

  2. Add the bone broth/stock, tomato passata, red wine, olives and chopped veggies and bring to the boil. Then reduce heat to a light simmer and cook for 15 minutes covered or until the veggies are soft

  3. Add the fish pieces, season with salt and pepper and mix through until the fish is cooked and the sauce has thickened

  4. Serve into bowls and garnish with some grated parmesan and fresh parsley on top