Servings
Font
Back
5.0 from 18 votes

Easy Fish Stew Recipe

This wonderfully flavorful fish stew is one of my favorite ways to incorporate more fish into my diet. It's ready in 30 minutes!

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 3 servings
Calories: 332 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

  • 2 tablespoons olive oil
  • 1 tablespoon garlic minced
  • 1 tablespoon sweet paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon Coriander
  • ½ teaspoon crushed red peppers
  • 3 cups Pomi strained tomatoes or canned tomato sauce, no salt added
  • 2 teaspoons Diamond Crystal kosher salt see notes below
  • 2 cod fillets 6 ounces each, cut into 2-inch chunks
  • 2 salmon fillets 6 ounces each, cut into 2-inch chunks
  • 2 tablespoons parsley chopped; or cilantro

Instructions

    Cup of Yum
  1. Heat the olive oil in a large, heavy saucepan over medium heat. Add the garlic and spices. Cook, stirring, for 30 seconds, until fragrant.
  2. Whisk in the tomato sauce and kosher salt. When the mixture starts to boil, add the fish pieces, spooning the sauce on top to cover them. Bring back to a gentle boil.
  3. Cover (use heavy-duty foil if your skillet does not come with a lid), lower the heat to medium-low, and cook until the fish is cooked through, for about 15 minutes.
  4. Garnish with parsley and serve.

Notes

  • If using any salt other than Diamond Crystal Kosher Salt, including Morton kosher salt, use half the amount listed.
  • While you can make this recipe with regular canned tomato sauce, I prefer to use strained tomatoes by one of two Italian brands - Pomi or Bionature. These tomatoes are smooth, flavorful, and sweet. A domestic US tomato sauce will be more acidic.
  • You can use frozen fish, but not so frozen that you can't cut them into chunks. I like using partially frozen fish because it makes cutting them easier. So, I defrost them the night before in the fridge, and by the time I'm ready to use them, they're just a bit frozen. Remember that after adding frozen fish, the stew will take slightly longer to return to a boil.
  • You can keep the leftovers in the fridge, in an airtight container, for up to 3 days. Reheat them gently, covered (to prevent splatters), in the microwave at 50% power.

Nutrition Information

Serving 0.25recipe Calories 332kcal (17%) Carbohydrates 13g (4%) Protein 33g (66%) Fat 15g (23%) Saturated Fat 2g (10%) Sodium 678mg (28%) Fiber 4g (16%)

Nutrition Facts

Serving: 3servings

Amount Per Serving

Calories 332

% Daily Value*

Serving 0.25recipe
Calories 332kcal 17%
Carbohydrates 13g 4%
Protein 33g 66%
Fat 15g 23%
Saturated Fat 2g 10%
Sodium 678mg 28%
Fiber 4g 16%

* Percent Daily Values are based on a 2,000 calorie diet.