Fish Stew with Olives, Capers & Potatoes


The olive, caper and tomato-based sauce in this healthy fish stew recipe gives this very traditional Italian dish tons of flavor. Serve with crusty bread for dipping.

Cook Time:
30 mins
Additional Time:
30 mins
Total Time:
1 hr
4 servings


  • 1 ¼ pounds mahi-mahi, swordfish or halibut steaks, about 3/4 inch thick

  • ¼ teaspoon sea salt

  • ¼ teaspoon ground pepper

  • 6 canned plum tomatoes, drained and very coarsely chopped

  • 2 stalks celery, diced

  • ½ medium red onion, halved and sliced

  • 1 cup green olives, pitted

  • ¼ cup capers, preferably salt-packed, well rinsed, plus more for garnish

  • ¼ cup extra-virgin olive oil

  • 1 clove garlic, chopped

  • teaspoon crushed red pepper, or to taste

  • 1 ½ cups thinly sliced peeled yellow-fleshed potatoes

  • ¼ cup chopped flat-leaf parsley


  1. Pat fish dry and sprinkle both sides with salt and pepper. Set aside.

  2. Combine tomatoes, celery, onion, olives, capers, oil, garlic and crushed red pepper in a large skillet and toss to mix well. Layer potato slices over the vegetables to cover them completely.

  3. Cover the skillet and place over medium-low heat. Cook, adjusting the heat to keep a steady simmer and shaking the pan from time to time--but do not stir the vegetables--until the potatoes are starting to soften, about 20 minutes.

  4. Place the fish on top of the potatoes, cover and continue cooking until the fish is opaque in the middle, 10 to 12 minutes more. Serve sprinkled with parsley and more capers, if desired.

Nutrition Facts (per serving)

255 Calories
13g Fat
15g Carbs
19g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. fish & 1 cup vegetables
Calories 255
% Daily Value *
Total Carbohydrate 15g 5%
Dietary Fiber 3g 9%
Total Sugars 2g
Protein 19g 39%
Total Fat 13g 17%
Saturated Fat 2g 8%
Cholesterol 69mg 23%
Vitamin A 642IU 13%
Vitamin C 17mg 18%
Folate 24mcg 6%
Sodium 315mg 14%
Calcium 60mg 5%
Iron 2mg 12%
Magnesium 51mg 12%
Potassium 741mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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