Herbed Fish And Tomato Stew
A flavorful fish and tomato stew featuring tender cod, fresh herbs, and bright lemon slices, perfect for a comforting, healthy meal suitable for family dinner or casual gatherings.
Ingredients
Instructions
- Wipe the cod fillets with a damp cloth and cut into serving pieces.
- Sprinkle both sides with salt and coarsely ground pepper.
- In a deep frying pan or Dutch oven, cook the green onions in butter over medium heat until soft and bright green.
- Add minced garlic, crumbled bay leaf, dry thyme leaves, fish broth or white wine, and canned tomatoes with liquid.
- Break the tomatoes up with a fork.
- Bring the mixture to a boil.
- Reduce heat and simmer uncovered, stirring occasionally, until thickened, about 10 to 15 minutes.
- Add lemon slices and the fish pieces.
- Cover and simmer over low heat until the fish is opaque and flakes when tested with a fork, about 8 to 10 minutes.
- Taste the stew and add salt if needed.
- Serve the fish in shallow bowls with the tomato sauce spooned over.
Tips & Substitutions
For a richer flavor, consider using fresh herbs like parsley or basil instead of dried thyme. If cod isn’t available, any firm white fish like haddock or tilapia can substitute. Be careful not to overcook the fish; it should be just opaque and flake easily. Adding a pinch of red pepper flakes can bring a nice heat to the dish, reminiscent of Mediterranean recipes.
Serving Suggestions
Serve the herbed fish and tomato stew in shallow bowls, garnished with fresh herbs for added color and flavor. A side of crusty bread is perfect for soaking up the delicious sauce. This dish pairs beautifully with Roasted Eggplant And Pepper Salad for a refreshing contrast. Consider a crisp white wine to complement the flavors.
Storage & Reheating
Leftovers can be stored 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 to prevent sticking. If the stew seems too thick, add a splash of fish broth or water to reach the desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Herbed Fish And Tomato Stew contains roughly 867 calories, with 17g protein, 142g carbohydrates, and 45g fat. It is an excellent source of iron (222% of the Daily Value), dietary fiber (175% of the Daily Value), and vitamin C (124% of the Daily Value). Note that it is relatively high in sodium, at 1859mg per serving (81% 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 frozen fish for this stew?
Yes, you can use frozen cod fillets. Just be sure to thaw them completely before cooking to ensure even cooking. Pat them dry with a paper towel to remove excess moisture, which helps achieve a better texture in the stew.
What can I substitute for fish broth?
If fish broth isn't available, dry white wine works well as a substitute. Alternatively, vegetable broth can be used for a lighter flavor. Keep in mind that the taste will vary slightly, but it will still create a delicious base for the stew.
How do I know when the fish is done cooking?
The fish is done when it turns opaque and flakes easily with a fork. This typically takes about 8 to 10 minutes of simmering in the stew. If you're unsure, you can always cut into a piece to check for doneness.
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).