Mediterranean Beef Stew will be a hit with everyone who loves rosemary, olives, and capers; make it in the slow cooker or on the stove. This stew is loaded with flavor and low in carbs; see tips for making it even lower in carbs if you prefer!

PIN Mediterranean Beef Stew to try it later!

Next time you’re feeling like a slow cooker dinner that can cook all day while you do something else, why not make this slow Mediterranean Beef Stew with lots of interesting Mediterranean flavors? You can start this mid morning and by dinner time it will be ready to go, and this is great for a low-carb meal.

If you’ll be gone all day, just do the advance prep the night before, refrigerate the ingredients in a plastic container, and put the cold ingredients in the slow cooker and let it cook all day while you’re out.

I’d love this with a dollop of sour cream on top, but no matter how you eat it, this stew is loaded with mediterranean flavors from rosemary, olives, and capers. And there are also stove-top instructions if you don’t have a slow cooker!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

• olive oil
• mushrooms
• onion
• chuck steak or roast
• beef stock or canned beef broth (affiliate link)
• canned diced tomatoes with juice
• tomato sauce
• balsamic vinegar, I use Colavita Aged Balsamic Vinegar (affiliate link)
• black olives
• garlic cloves,
• fresh rosemary or use ground rosemary (affiliate link)
• fresh parsley
• Capers (affiliate link)
• fresh ground black pepper and salt to taste

Do you have to pre-brown brown the beef?

I realize, (and some people remind me occasionally!) that some of you don’t like having to brown the meat or pre-cook other ingredients before you put them in the slow cooker. I recommend doing that because I think browning the meat or onions adds so much flavor to slow cooker dishes, and cooking mushrooms removes the extra liquid that doesn’t get cooked off in the slow cooker. But I don’t take it personally if you ignore my instructions, and I think this will still be pretty good even if you just dump the ingredients in the slow cooker and turn it to low.

Want a version of Mediterranean Beef Stew that’s even lower in carbs?

This recipe is quite low in carbs, but if you want to make a version that’s even lower in carbs (or don’t have balsamic vinegar), use less tomato sauce and use 2 tablespoons red wine vinegar plus a little sweetener to replace the balsamic vinegar.

What size show cooker did I use?

I used a Crock-Pot 3.5 Quart Slow Cooker (affiliate link) for this recipe, but any similar size will work. If you’re a slow cooker fan you can find lots more Slow Cooker / Instant Pot Recipes on my other site!

More Beef in the Slow Cooker:

If you’re a slow cooker fan, check out 20 Keto Slow Cooker Recipes with Beef to find more tasty beef recipes like this one. Or you can use Low-Carb and Keto Stew Recipes to find more tasty stews.

How to make Slow Cooker Mediterranean Beef Stew:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Slice 8 oz. mushrooms and chop up one small onion.
2. Heat a small amount of olive oil and cook the mushrooms.  When they’re brown and the pan is dry, add them to the slow cooker.
3. While the mushrooms cook trim the chuck steak into bite-sized pieces. (I trim away the fatty parts, and save all those fatty pieces to make homemade beef stock.)
4. After you remove the mushrooms, add a little more oil and lightly brown the chopped onions; then add them to the slow cooker.
5. Then add a little more oil, add the pieces of beef and cook until they are well browned on all sides. Add the browned beef to the slow cooker.
6. De-glaze pan with one cup of homemade beef stock or beef broth, cook until slightly reduced, then add to the slow cooker.
7. While the beef browns slice the garlic pieces and olives, measure the capers, and chop the rosemary and parsley. Add the can of diced tomatoes, tomato sauce, balsamic vinegar, olives, garlic slices, chopped rosemary, chopped parsley, and capers.
8. Cook for 6-8 hours on low (or slightly longer if you prep the night before and started with ingredients that were cold.)  This can also be cooked on high for 3-4 hours, but I prefer longer cooking on low for beef.
9. The last photo shows how the stew looked when it had cooked all day and was ready to eat.  Season with fresh ground black pepper (and a little salt if desired), and eat!

More Slow Cooker Recipes with Beef:

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Mediterranean Beef Stew with rosemary, olives, and capers would be suitable for low-carb diets, including Keto if you followed the ideas in this post for slightly reducing the carbs. If you use lean beef it would work for any phase of the original South Beach Diet. 

Find More Recipes Like This One:
Use Slow Cooker Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This recipe was posted in 2007, and I’ve made it quite a few times since then! The recipe was last updated with more information in 2023.

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Try this Mediterranean fish baked with cherry tomatoes, garlic, olives and lemon, served with white bean purée and arugula salad for a bright, feel-good dinner that is packed with protein, fiber and healthy fats.

Jump to: Overview | Ingredients | How To Make | Watch The Video | Recipe Tips |  Serving Suggestions | Full Recipe Card | More Healthy Fish Recipes

If you’re looking for healthy dinner recipes with a Mediterranean vibe, this tray-baked white fish with juicy cherry tomatoes, briny olives, garlic, lemon, and herbs is easy, vibrant and fresh. It’s paired with creamy, rustic white bean puree and a quick balsamic-dressed arugula salad that brings a little peppery crunch to balance everything out.

And while it’s essentially a Mediterranean fish recipe, the white bean purée is the unsung hero here — it’s got garlic, lemon, olive oil, and a dollop of Greek yogurt for creaminess, plus it’s loaded with fiber. This whole plate is naturally gluten-free and packed with protein and healthy fats.

Macros per serving (approx): 540 calories, 45 g protein, 10 g fiber, 46 g carbs, 21 g fat

 This recipe is part of my high-fiber and protein meals. You might also like these recipes: chicken shawarma with baked rice, chicken taco soup, Asian cucumber tofu salad, viral carrot salad with chicken and edamame, and spicy tuna seaweed bites.

What You’ll Need

Here is what you’ll need for this Mediterranean fish with white bean purée. Find the full measurements in the recipe card below.

For the fish:

• White fish fillets – choose firm, flaky varieties like cod, barramundi, snapper or mahi mahi.
• Olive oil & lemon juice – adds richness and brightness.
• Cherry tomatoes & olives – sweet, juicy, salty, and full of flavor.
• For extra flavor: garlic, dried oregano or thyme for herby vibes, smoked paprika for a hint of smoky depth, salt and pepper – balance and seasoning.
• Lemon slices & parsley – garnish with freshness.

For the white bean purée:

• Canned white beans – high in fiber and protein; rinse and drain well.
• Garlic, lemon juice, olive oil – for zing and richness.
• Greek yogurt – makes it super creamy, go for low-fat, high-protein Greek yogurt.
• Salt & optional splash of water or stock – for seasoning and texture adjustment; you can also use the can liquid from the beans.

For the balsamic arugula salad:

• Fresh arugula/rocket – peppery and crisp.
• Red onion – a little sharpness.
• Balsamic vinegar & olive oil – classic dressing.
• Shaved Parmesan – optional, for salty umami (omit if dairy-free).

How To Make Mediterranean Fish with White Bean Purée

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make baked fish with with white bean purée and balsamic arugula salad.

• Preheat oven to 200°C / 400°F.
• Layer fish in a baking dish, drizzle with olive oil + lemon juice, season.
• Add garlic, tomatoes, olives around the fish. Sprinkle herbs, paprika, salt, and pepper. Top with lemon slices and bake 15–20 minutes until fish flakes.

• Blend white bean purée ingredients until mostly smooth but a bit rustic. Thin with water/stock/liquid from the can, if needed.
• Toss salad ingredients together with balsamic and olive oil.
• To serve: Spoon purée onto plates, top with fish, tomatoes/olives, drizzle pan juices, add salad.

Watch The Video

Recipe Tips

• Fish swaps: Snapper, barramundi, cod, tilapia — all work beautifully.
• Don’t over-blend the purée; we want texture.
• Make ahead: The purée and salad can be prepped earlier (don’t dress the salad!). Just bake fish fresh.
• Storage: Fish keeps 2–3 days in fridge. Purée up to 4 days or freeze.

Serving Suggestions

Serve this as a complete meal — you’ve got protein, fiber, healthy fats, and veggies all on the plate. If you’re extra hungry, crusty sourdough or roasted potatoes on the side wouldn’t be out of place.

If you’ve tried this Mediterranean fish with white bean purée or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

More Healthy Fish Recipes

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We love this fresh zucchini noodle salad recipe! Raw zucchini makes delicious salads, especially when tossed with our unbelievably good Greek yogurt dressing!

Zucchini doesn’t get enough credit for salads! I love raw zucchini salads, so I’m obsessed with this zoodles salad with a spicy Greek yogurt dressing, feta, and tomatoes. Since the zucchini goes in raw, it holds a bit better than cooked zucchini noodles, which are better enjoyed right away. Once dressed, this salad is good for a couple of days.

If you’ve not made noodles out of zucchini before, I’ve got you covered with a quick tutorial below (with and without a spiralizer). For another salad like this, see our lemon herb zucchini salad.

Key Ingredients

• Zucchini: You can use store-bought zoodles or make them (noodles made from zucchini). Use fresh, firm zucchini for the best results. I have shared how to make them below.
• Cucumber, Tomatoes, Red Onion, and Olives: The extra veggies we add to this zucchini salad are inspired by a classic Greek salad. For the olives, I use Kalamata, but green Castelvetrano olives are also really delicious.
• Feta Cheese: Like a classic Greek salad, we add lots of feta. You can crumble it onto the salad or do what I did in our photos and add larger cubes.
• Greek Yogurt Dressing: My dressing starts with plain Greek yogurt, then I mix in a garlic clove, crumbled feta, lemon zest and juice, olive oil, honey, and to add a tiny bit of spice, some Sriracha.

Find the full recipe with measurements below.

How to Make a Zucchini Noodle Salad

Tip 1: Turn zucchini into noodles. I highly recommend using a spiralizer for this recipe. If you don’t have one, I’ve included tips below for making zoodles without (a mandoline or peeler work in a pinch). A spiralizer creates long, curly noodles in minutes. My model is from Paderno (it was around $30). To make zoodles:

1. Secure the spiralizer to your countertop (mine has suction cups). Trim the ends of the zucchini and press it firmly into the spiralizer.
2. Turn the handle until all the zucchini turns into noodles. Since your noodles will be long, use scissors to cut the noodles around 12 inches long.
3. Use the zoodles immediately in the salad, or store them in the fridge or freezer. I have included storing tips below the recipe. I also like making a double batch and saving them for my garlic parmesan zucchini noodles recipe.

Tip 2: Use our Greek yogurt dressing. Once you have your noodles ready, you can toss them with the dressing (which is as simple as stirring everything together) and the extra veggies, then top with feta cheese. Easy, fresh, and so delicious!

Serving Suggestions

This salad is tasty served by itself, or you can add some protein with poached shrimp, lemon dill baked salmon, or sliced juicy chicken breasts.

More Zucchini Recipes

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