0 from 3 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 mins
Cook Time
10 mins
Servings: 6
Calories: 246 kcal
Course:
Dinner
Cuisine:
American
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.
Cup of Yum
Nutrition Information
Calories
246kcal
(12%)
Carbohydrates
20g
(7%)
Protein
26g
(52%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Trans Fat
1g
Cholesterol
49mg
(16%)
Sodium
852mg
(36%)
Potassium
1139mg
(33%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
2197IU
(44%)
Vitamin C
16mg
(18%)
Calcium
101mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 246
% Daily Value*
| Calories | 246kcal | 12% |
| Carbohydrates | 20g | 7% |
| Protein | 26g | 52% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 49mg | 16% |
| Sodium | 852mg | 36% |
| Potassium | 1139mg | 24% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 2197IU | 44% |
| Vitamin C | 16mg | 18% |
| Calcium | 101mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.