AIP Friendly Mediterranean Fish Stew
This deeply aromatic stew is the kind of bowl that feels restorative from the very first spoonful — tender chunks of white fish simmered in a golden, herb-scented broth alongside leek, fennel, carrots, and zucchini. The base gets its warmth from turmeric and ginger, its depth from bone broth and coconut aminos, and a bright lift from fresh lemon juice stirred in right at the end. Every ingredient here is intentional, skipping the grains, legumes, nightshades, and dairy that make so many comforting stews off-limits during an elimination phase. Coconut aminos stand in beautifully for soy-based seasonings, delivering that savory, slightly sweet backbone without any of the usual concerns. The whole pot comes together in well under an hour and serves four, making it a genuinely practical weeknight option rather than a weekend project. Finished with fresh parsley and feathery fennel fronds, it looks as good as it tastes — proof that eating carefully doesn't mean eating boringly.
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Learn more →Ingredients
4 servings
For the stew
- 2 tbsp olive oil
- 1 medium leek, white and light-green parts only, halved lengthwise and thinly sliced
- 1 small fennel bulb, cored and thinly sliced, fronds reserved
- 3 medium carrots, peeled and cut into ½-inch rounds
- 1 medium zucchini, cut into ½-inch half-moons
- 4 cloves garlic, minced
- 1 tsp ground turmeric
- ½ tsp ground ginger
- 1 tsp dried oregano
- 1 tsp dried thyme
- 4 cups bone broth
- 2 tbsp coconut aminos
- 1 tbsp apple cider vinegar
- 1 strip lemon zest (about 2 inches), plus 1 tbsp fresh lemon juice
- 1 ½ lb firm white fish fillets (such as cod, halibut, or sea bass), cut into 2-inch chunks
- ½ tsp fine sea salt, plus more to taste
For serving
- ¼ cup fresh flat-leaf parsley, roughly chopped
- reserved fennel fronds, roughly chopped (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat until shimmering. Add the leek and fennel and cook, stirring occasionally, until softened and the leek is translucent, about 6–8 minutes.
- 2
Add the carrots and garlic and cook, stirring frequently, until the garlic is fragrant and the carrots begin to soften slightly, about 2 minutes. Watch the garlic closely so it does not brown.
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