Mediterranean Tomato and Orzo Fish Stew

An option that combines the richness of Mediterranean flavours with the nutritional benefits needed after weight loss surgery is the Mediterranean Tomato and Orzo Fish Stew. Packed with lean protein, vibrant vegetables, and whole grains, this stew is not only delicious but also supports your post-surgery nutritional goals.

Ingredients: 

• 450g white fish fillets (such as cod or tilapia), cut into bite-sized pieces
• 200g orzo pasta (whole wheat or multigrain for added fibre)
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 courgette, sliced
• 1 can (400g) diced tomatoes
• 200g cherry tomatoes, halved
• 1 litre low-salt vegetable or fish stock
• 120ml dry white wine (optional)
• 15ml olive oil
• 5g dried oregano
• 5g dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

Step 1 - Prepare Ingredients:

Start by chopping and preparing all the vegetables, ensuring they are ready to go when needed.

Step 2 - Sauté Aromatics:

In a large pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until they become fragrant and translucent.

Step 3 - Build the Base:

Add the diced red and yellow bell peppers, along with the sliced courgette. Stir well to combine and let the vegetables soften for a few minutes.

Step 4 - Add Tomatoes and Herbs:

Pour in the diced tomatoes (including the juice) and cherry tomatoes. Season the stew with dried oregano, dried thyme, salt, and pepper. Stir to incorporate the flavours.

Step 5 - Pour in Broth and Wine (Optional):

Pour in the vegetable or fish stock, and if you choose to use white wine, add it to the pot. Allow the stew to come to a gentle simmer.

 Step 6 - Cook Orzo Separately:

While the stew simmers, cook the orzo pasta separately according to the package instructions. Drain and set aside.

Step 7 - Add Fish:

Once the vegetables are tender, gently add the bite-sized fish pieces to the stew. Be careful not to over-stir to avoid breaking up the fish.

Step 8 - Combine and Serve:

Let the fish cook for about 5-7 minutes until opaque and cooked through. Taste the stew and adjust seasoning if necessary. Finally, add the cooked orzo to the pot, stirring gently to combine.

Step 9 - Garnish and Enjoy:

Serve the Mediterranean Tomato and Orzo Fish Stew hot, garnished with fresh parsley for a burst of freshness and flavour.