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5
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9
votes
Fish Stew
Hearty, rich, and super nourishing, this fish stew should leave you feeling like you just got back from a day at the seaside.
Prep Time
10
minutes
mins
Cook Time
30
minutes
mins
Course:
Dinner, stew
Cuisine:
American
Servings:
6
Calories:
246
kcal
Author:
Karlynn Johnston
Ingredients
2
tablespoons
oil
1
cup
onion
(chopped)
1
Tablespoon
garlic
(minced)
3
tablespoons
tomato paste
1/2
teaspoon
salt
(to taste)
1/2
teaspoon
pepper
1
teaspoon
cumin
1/4
teaspoon
red-pepper flakes
(Optional)
4
cups
shrimp stock
(or seafood stock, or chicken stock)
2
russet potatoes
(peeled, medium size, small cubed)
1/2
cup
carrots
(cut into thin slices)
1
cup
zucchini
(cut into 1-inch pieces)
1 1/2
pounds
cod fillets
cut into 1 1/2-inch chunks
3
tablespoons
chopped fresh parsley
Instructions
Heat the oil over moderately low heat in a large pot. Add the onion and garlic and stir occasionally, until the onion is translucent, about 5 minutes.
Add in the cumin, red-pepper flakes, pepper, and 1/2 tsp salt. Stirring in the pot for about 2 minutes.
Add the Shrimp Stock to the pot and bring up to a simmer.
Add the potatoes and carrots and bring back to a simmer again for 10 minutes.
Add in the zucchini. Bring to a simmer for 10 minutes more. Check that the vegetables are just starting to get soft and can be pierced with a fork.
Add the sliced cod, bring back to a simmer, and cook for about 3-5 minutes, just until the fish is done.
Serve the stew topped with parsley.
Nutrition
Calories:
246
kcal
|
Carbohydrates:
20
g
|
Protein:
26
g
|
Fat:
7
g
|
Saturated Fat:
1
g
|
Polyunsaturated Fat:
2
g
|
Monounsaturated Fat:
3
g
|
Trans Fat:
1
g
|
Cholesterol:
49
mg
|
Sodium:
852
mg
|
Potassium:
1139
mg
|
Fiber:
2
g
|
Sugar:
4
g
|
Vitamin A:
2197
IU
|
Vitamin C:
16
mg
|
Calcium:
101
mg
|
Iron:
2
mg