Quick Fish Stew

Dive into the comfort of a hearty, flavorful 'Quick Fish Stew'—a delightful one-pot meal that comes together in just 35 minutes! Bursting with tender white fish, vibrant vegetables like red bell pepper and baby spinach, and the smoky, earthy notes of paprika and cumin, this recipe offers a wholesome, seafood-rich experience that's perfect for busy weeknights. Simmered in a rich tomato and fish stock base, this stew is as nourishing as it is satisfying. Customize the heat with optional red pepper flakes and finish with a garnish of fresh parsley and a squeeze of zesty lemon for a bright, tangy twist. Easy to prepare and loaded with Mediterranean-inspired flavors, this fish stew is a healthy and versatile dish that's sure to impress!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 450 grams white fish fillets (e.g., cod, tilapia)
• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 medium red bell pepper, diced
• 400 grams canned diced tomatoes
• 3 cups fish stock or chicken stock
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 0.5 teaspoon red pepper flakes (optional)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach (optional)
• 2 tablespoons fresh parsley, chopped (for garnish)
• 4 pieces lemon wedges (for serving)

Directions

Step 1

Cut the white fish fillets into bite-sized pieces (around 2-inch chunks) and set aside.

Step 2

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 3

Add the diced onion to the pot and sauté for 3-4 minutes, until softened and translucent.

Step 4

Stir in the minced garlic and red bell pepper. Cook for an additional 2-3 minutes until the vegetables are fragrant.

Step 5

Add the canned diced tomatoes (including their juices), fish stock, smoked paprika, ground cumin, red pepper flakes (if using), salt, and black pepper. Stir to combine.

Step 6

Bring the mixture to a gentle boil, then reduce the heat to a simmer. Let it cook uncovered for 10 minutes to allow the flavors to meld.

Step 7

Gently add the fish pieces to the pot, making sure to submerge them in the broth. Cover the pot and let the stew simmer for 6-8 minutes, or until the fish is opaque and cooked through.

Step 8

If using baby spinach, stir it into the stew during the last minute of cooking until wilted.

Step 9

Taste the stew and adjust seasoning if needed.

Step 10

Serve the fish stew hot, garnished with fresh parsley. Pair with lemon wedges for a bright, tangy finish.

Nutrition Facts

Serving size	2029.2 grams (2029.2g)

Amount per serving	% Daily Value*
Calories	1176

Total Fat 51.90g	67%
Saturated Fat 9.30g	47%
Polyunsaturated Fat 6.10g
Cholesterol 308mg	103%
Sodium 4466mg	194%
Total Carbohydrate 47.10g	17%
Dietary Fiber 18.50g	66%
Total Sugars 24.80g
Protein 131.40g	263%

Vitamin D 900IU	4500%
Calcium 503mg	39%
Iron 12mg	66%
Potassium 3664mg	78%

*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: 39.5%

Protein: 44.5%

Carbs: 16.0%