Fish Stew

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Wonderful, rich flavor hearty Fish Stew is one of my favorite family meals. This amazing fish stew belies how few ingredients and prep is involved. Make it ones and it will be a keeper for you and your family.

Fish Stew Recipe

This Fish Stew Recipe is easy to prepare and is a light and so delicious meal. This low fat, low carb and high in protein fish stew recipe makes a simple and healthy dinner, loaded with wholesome ingredients and omega-3 fats. This is really good for most weight loss diets, healthy eating or just for anyone who wishes to enjoy a good meal.

How to Serve Fish Stew

You are unlikely to go wrong with this stew eating it on its own. But I highly recommend you to dish it up with crunchy toasted bread sprinkled with olive oil, sea salt, and black pepper.

Ingredients for Fish Stew

• 3 tbsp. (15 g) olive oil
• 1 medium (150 g) onion, chopped
• 3 cloves (10 g) garlic, minced or chopped
• 1 medium (70 g) carrot, sliced
• 2 medium (300 g) fresh or canned tomatoes, chopped
• 2 tbsp. (50 g) tomato paste
• 800 g white fish, cut into 2-inch pieces
• 600 ml water or vegetable broth
• 4 medium (400 g) potatoes, peeled and cut into pieces
• 19 oz can (380 g drained) romano or black beans
• 1/2 tsp. of each dry oregano, thyme, paprika, and parsley
• salt and pepper, to taste

How to Make Fish Stew

1. Heat the oil in a large skillet over medium-high
2. Add the onion and sauté until softened, add the garlic and the herbs and cook 1 minute.
3. Add the carrot, stir about 1 minute.Then add the tomato and tomato paste, pour about 100 ml. of water if needed. Continue cooking, stirring occasionally 1 more minute.
4. Add the fish, gently stir to submerge it in the liquid. Bring to a simmer and cook for 3 minutes or so.
5. Meanwhile, take a large pot, pour 500 ml. of water or broth along with the chopped potatoes and some salt and bring to a boil over high heat.
6. Pour the fish mixture to the pot with the potato, add beans and season with salt and pepper to taste. Simmer gently for about 10-15 minutes on low heat.
7. Serve with chopped fresh parsley or dill and enjoy!

How Many Calories in Fish Stew

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Fish Stew

This Fish Stew Recipe is easy of preparation and is a light and so delicious meal. This low fat, low carb and high in protein fish stew recipe makes a simple and healthy dinner, loaded with wholesome ingredients and omega-3 fats. This is really good for most weight loss diets, healthy eating or just for anyone who wishes to enjoy a good meal.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Main Dish

Servings 5 people

Calories 73 kcal

Ingredients

  

Ingredients for Fish Stew

• 3 tbsp. 15g olive oil
• 1 medium 150g onion, chopped
• 3 cloves 10g garlic, minced or chopped
• 1 medium 70g carrot, sliced
• 2 medium 300g fresh or canned tomatoes, chopped
• 2 tbsp. 50g tomato paste
• 800 g white fish cut into 2-inch pieces
• 600 ml water or vegetable broth
• 4 medium 400g potatoes, peeled and cut into pieces
• 19 oz can 380g drained romano or black beans
• 1/2 tsp. of each dry oregano thyme, paprika, and parsley
• salt and pepper to taste

Instructions

 

• Heat the oil in a large skillet over medium-high heat.
• Add the onion and sauté until softened, add the garlic and the herbs and cook 1 minute.
• Add the carrot, stir about 1 minute. Then add the tomato and tomato paste, pour about 100ml. of water if needed. Continue cooking, stirring occasionally 1 more minute.
• Add the fish, gently stir to submerge it in the liquid. Bring to a simmer and cook for 3 minutes or so.
• Meanwhile, take a large pot, pour 500 ml. of water or broth along with the chopped potatoes and some salt and bring to a boil over high heat.
• Pour the fish mixture to the pot with the potato, add beans and season with salt and pepper to taste. Simmer gently for about 10-15 minutes on low heat.
• Serve with chopped fresh parsley or dill and enjoy!

Notes

How Many Calories in Fish Stew

Calories (per 100 g): 73 cal	Calories (per 1 serve: 470g ): 345 cal
Fat: 1.4 g	Fat: 6.6 g
Carbohydrates: 6.8 g	Carbohydrates: 31.9 g
Protein: 8.2 g	Protein: 38.5 g