Heart-Healthy Spicy Fish Stew

Dive into a bowl of comforting and flavorful *Heart-Healthy Spicy Fish Stew*, the perfect one-pot meal that's as nourishing as it is delicious. Featuring tender white fish fillets like cod or tilapia, this low-sodium recipe is packed with vibrant vegetables, including zucchini, carrots, and red bell peppers, and seasoned with a bold blend of smoked paprika, ground cumin, and crushed red pepper flakes for a warm, spicy kick. Simmered in a savory broth of no-salt-added diced tomatoes and low-sodium fish stock, this stew is a heart-smart choice for those mindful of their health. Ready in under an hour, it’s ideal for busy weeknights or a cozy dinner at home. Garnish with fresh parsley and a squeeze of lemon for a zesty finishing touch, and savor a dish that’s both wholesome and irresistibly satisfying!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, finely diced
• 3 garlic cloves, minced
• 2 celery stalks, diced
• 2 medium carrots, diced
• 1 large red bell pepper, diced
• 14.5 ounces canned diced tomatoes, no salt added
• 4 cups low-sodium fish stock or vegetable broth
• 1 pound skinless white fish fillets (such as cod, haddock, or tilapia), cut into bite-sized pieces
• 1 medium zucchini, diced
• 0.5 teaspoon crushed red pepper flakes
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 Bay leaf
• 2 tablespoons chopped fresh parsley
• 2 tablespoons fresh lemon juice
• 0.25 teaspoon fresh black pepper
• 0.5 teaspoon salt substitute (optional, check with a doctor if on low-sodium diet)

Directions

Step 1

Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.

Step 2

Add the diced onion and sauté until soft and translucent, about 3-4 minutes.

Step 3

Add the minced garlic, celery, carrots, and red bell pepper. Sauté for another 5-6 minutes until the vegetables begin to soften.

Step 4

Stir in the ground cumin, smoked paprika, and crushed red pepper flakes. Cook for 1 minute, stirring constantly, to toast the spices.

Step 5

Pour in the canned diced tomatoes, along with their juices, and the fish stock or vegetable broth. Add the Bay leaf and stir to combine.

Step 6

Bring the mixture to a simmer and let it cook for 10 minutes to allow the flavors to meld.

Step 7

Add the zucchini and cook for another 5 minutes, or until the zucchini begins to soften.

Step 8

Gently stir in the fish pieces, ensuring they are submerged in the broth. Cover the pot and simmer for 5-7 minutes, or until the fish is opaque and cooked through.

Step 9

Remove the Bay leaf and discard it. Stir in the chopped parsley, fresh lemon juice, fresh black pepper, and salt substitute, if using.

Step 10

Taste and adjust the seasoning as needed. Serve hot, optionally garnished with additional parsley and a lemon wedge on the side.

Nutrition Facts

Serving size	2779.6 grams (2779.6g)

Amount per serving	% Daily Value*
Calories	1052

Total Fat 37.50g	48%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 2.70g
Cholesterol 227mg	76%
Sodium 759mg	33%
Total Carbohydrate 83.10g	30%
Dietary Fiber 23.60g	84%
Total Sugars 41.80g
Protein 104.40g	209%

Vitamin D 907IU	4536%
Calcium 508mg	39%
Iron 10mg	58%
Potassium 6587mg	140%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.0%

Protein: 38.4%

Carbs: 30.6%