Quick Fish Stew

Name: Quick Fish Stew
Prep time: 20

4 out of 5 stars (based on 24 reviews)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

12 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 for...

1 pound firm white fish fillets (cod, hake, monkfish), skinned and cut into large pieces
Sea salt and black pepper, to taste
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

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Nutrition Facts

Calories

489 cals

Fat

12 g

Saturated Fat

3 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

7 g

Carbohydrates

62 g

Sugar

12 g

Fiber

10 g

Protein

36 g

Sodium

1742 mg

Directions

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.
Heat the olive oil in a large pot over medium-high heat. Saute the garlic until it starts to color. Add the onion and saute 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!
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.
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. Add salt to taste. 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 step 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

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Quick Fish Stew