Vegan Fish Stifado

Vegan Fish Stifado is a hearty Greek dish that brings the flavors of the sea to the table through a delicious blend of plant-based ingredients. This comforting stew features marinated eggplant and mushrooms, simmered in a rich tomato sauce with aromatic spices, perfect for a cozy dinner.

Ingredients

• Eggplant - 200 grams
• Mushrooms (button or shiitake) - 150 grams
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Olive oil - 2 tablespoons
• Tomato paste - 2 tablespoons
• Canned diced tomatoes - 400 grams
• Red wine - 100 ml
• Bay leaves - 2
• Dried oregano - 1 teaspoon
• Cinnamon stick - 1
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish
• Lemon - 1, juiced

Steps

1. Slice the eggplant into thick rounds and sprinkle with salt. Let it sit for 15 minutes to draw out moisture, then rinse and pat dry.
2. In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute, until fragrant.
4. Stir in the eggplant and mushrooms, cooking for about 5-7 minutes until they begin to soften.
5. Add the tomato paste, canned diced tomatoes, red wine, bay leaves, oregano, cinnamon stick, salt, and black pepper. Stir well to combine.
6. Bring the mixture to a boil, then reduce heat to low and let it simmer for 20-25 minutes, stirring occasionally, until the vegetables are tender and the sauce has thickened.
7. Remove the bay leaves and cinnamon stick. Stir in the lemon juice for added brightness.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 280
• Protein: 6 g
• Carbs: 38 g
• Fiber: 10 g
• Sugar: 8 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• Rich in antioxidants from tomatoes and spices, which can help combat inflammation.
• High in fiber due to vegetables, promoting digestive health.

Tags