Autumn Fish Stew
A hearty autumn fish stew featuring tender cod, tomatoes, potatoes, and mixed vegetables, infused with herbs for a comforting and flavorful meal perfect for cool evenings.
Ingredients
Instructions
- Remove frozen fish fillets from freezer, let stand at room temperature 15 minutes to thaw slightly.
- In a 4-quart saucepan, heat hot salad oil over medium heat.
- Cook onion until tender.
- Stir in tomatoes with their liquid, potatoes, salt, basil, pepper, and sugar.
- Bring to a boil over high heat.
- Reduce heat to low, cover, and simmer for 10 minutes, stirring occasionally.
- Meanwhile, with a sharp knife, cut fish fillets into bite-size chunks.
- Add fish and frozen vegetables to the tomato mixture.
- Heat to boiling over high heat.
- Reduce heat to low, cover, and simmer for 5 minutes or until fish is tender.
Tips & Substitutions
For a richer flavor, consider adding a splash of white wine or a squeeze of lemon juice to the stew. If cod or haddock is unavailable, tilapia or any firm white fish can be substituted. You can also use fresh vegetables if you prefer, such as carrots or bell peppers, in place of frozen mixed vegetables. This dish pairs beautifully with Lemon Flounder for a seafood-themed meal.
Serving Suggestions
Serve this hearty fish stew with crusty bread or a side salad for a complete meal. A sprinkle of fresh parsley or a drizzle of olive oil on top adds a nice finishing touch. For a delightful pairing, consider serving it alongside American recipes like Easy Crabmeat Dip to enhance your seafood experience.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the stew on the stovetop over low heat, stirring occasionally until heated through. Avoid boiling to maintain the fish's texture. This stew can also be frozen for up to 2 months; thaw in the refrigerator before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Autumn Fish Stew contains roughly 648 calories, with 11g protein, 95g carbohydrates, and 26g fat. It is an excellent source of vitamin C (150% of the Daily Value), potassium (54% of the Daily Value), and dietary fiber (41% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 1893mg per serving (82% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh fish instead of frozen?
Yes, you can substitute fresh fish for frozen. Just ensure it's cooked until tender, which might take slightly less time than with frozen fish. Adjust the cooking time based on the thickness of the fillets.
What can I add for extra flavor?
To enhance the flavor, consider adding garlic, a bay leaf, or even a dash of hot sauce. Fresh herbs like dill or thyme can also elevate the dish's taste and aroma.
Is this stew suitable for meal prep?
Absolutely! This stew is great for meal prep. It keeps well in the fridge, and the flavors deepen over time, making it even more delicious after a day or two. Just remember to store the fish stew separately from any sides to keep everything fresh.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).