Quick Fish Stew

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 11 ingredients
Fish is a great lean protein for a healthy survivorship. This quick fish stew is a favorite at our classes. It’s easy to make and delicious to eat! Fish is so very good...

Ingredients


  • 1 pound firm white fish fillets (cod, hake, monkfish), skinned and cut into large pieces
  • 2 teaspoons ground cumin, divided
  • 2 tablespoons olive oil
  • 2 cloves of garlic, thinly sliced
  • 1 large onion, chopped
  • 1 (14-ounce) can diced tomatoes
  • 2 carrots, cut into large chunks
  • 4 medium potatoes, peeled and quartered
  • 3 to 4 cups low-sodium chicken or vegetable stock
  • 1 cup cooked or frozen peas
  • 2 tablespoons chopped cilantro

Nutrition Facts

Calories

484 cals

Fat

12 g

Saturated Fat

3 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

7 g

Carbohydrates

60 g

Sugar

12 g

Fiber

10 g

Protein

36 g

Sodium

443 mg

Directions

  1. Rub the fish with salt and pepper to taste and half the powdered cumin. Set aside in the fridge while you prepare the stew base.
  2. Heat the olive oil in a large pot. Over medium-high heat, sauté the garlic until it starts to color. Add the onion and sauté until it softens and takes on a golden color, about 5 minutes. Add the rest of the cumin, mix with the onions and fry for a minute -- do not let it burn!
  3. Add a little stock to deglaze the pan. Add the tomatoes and cook them down until they start to take on an orangey color. Add the carrots and potatoes and enough stock to just cover them. Mix and cover the pan. Cook over low heat until the vegetables are just tender. Adjust seasoning.
  4. Add the fish, cover and cook until it starts to turn opaque, then add the peas and cook until the fish is done, about 2 minutes. Add the cilantro. Leave to sit, covered, for 5 minutes before you serve it. Serve the fish with the vegetables, some extra chopped cilantro and a wedge of lime.

Chef Tips

This dish is great for single servings. Make the recipe up to the end of stage 3 and freeze in portions. Defrost and heat through until it’s bubbling then add a piece of spiced fish. Yum!

Stock cubes, canned stock and canned broth contain a lot of salt, even when sold as low sodium. When using them, always taste for salt before adding any extra.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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