Main Fish Stew
A hearty fish stew with tender cod, flavorful tomatoes, vegetables, and a touch of spice, perfect for comforting meals and seafood lovers alike.
Ingredients
- 1 medium onion, pared and chopped ⓘ
- 1/2 cup carrots, pared and diced ⓘ
- 1/2 cup celery, diced ⓘ
- 1 garlic clove, pared and minced ⓘ
- 2 1/2 tablespoons olive oil
- 1 1/2 cups potatoes, pared and diced ⓘ
- 1 cup white wine ⓘ
- 1 cup fish stock ⓘ
- 1 cup whole peeled tomatoes ⓘ
- 2 tablespoons tomato paste ⓘ
- 1 bay leaf ⓘ
- 1/2 teaspoon thyme ⓘ
- 1/4 teaspoon Tabasco sauce ⓘ
- 1 1/4 pounds cod fillets, cut into 1-inch pieces ⓘ
- 1/4 cup parsley, chopped ⓘ
Instructions
- Saute the chopped onion, carrots, celery, and minced garlic in olive oil for 5 minutes.
- Add the diced potatoes and white wine; cook for 5 minutes more.
- Add the peeled tomatoes, tomato paste, bay leaf, thyme, and Tabasco sauce; simmer, covered, for 25 minutes.
- Add the cod fillets and simmer, uncovered, for an additional 10 minutes.
- Top with chopped parsley before serving.
Tips & Substitutions
For a richer flavor, consider adding a splash of lemon juice or zest just before serving. If cod isn't available, halibut or orange roughy would work as excellent substitutes. You can also add other vegetables like bell peppers or zucchini for extra nutrition. Adjust the amount of Tabasco sauce to suit your heat preference.
Serving Suggestions
Serve the fish stew with crusty bread or over a bed of rice to soak up the flavorful broth. A simple green salad with a light vinaigrette complements the dish nicely. This stew also pairs beautifully with Mediterranean recipes, enhancing your meal with diverse flavors.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the stew in a pot over medium heat, stirring occasionally until heated through. Avoid boiling to maintain the texture of the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Main Fish Stew contains roughly 1027 calories, with 23g protein, 174g carbohydrates, and 43g fat. It is an excellent source of iron (222% of the Daily Value), vitamin C (214% of the Daily Value), and dietary fiber (190% of the Daily Value). Note that it is relatively high in sodium, at 1133mg per serving (49% 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 make sure to thaw them completely before adding them to the stew to ensure even cooking. If using frozen fish, be mindful that it might release some extra moisture into the broth.
What can I serve with this fish stew?
This fish stew pairs wonderfully with crusty bread for dipping or a side of steamed vegetables. You might also enjoy it with a light white wine to complement the flavors. For a heartier accompaniment, consider serving it over rice or with a side of pasta.
How can I make this stew spicier?
To add more heat, increase the amount of Tabasco sauce or include some diced jalapeños or red pepper flakes while cooking. You could also experiment with adding a pinch of cayenne pepper for a different type of heat. Always taste as you go to achieve your desired spice level.
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).