Tomato Fish Stew

Dive into the rich, comforting flavors of this Tomato Fish Stew, a hearty and healthy one-pot meal that's perfect for weeknight dinners or a cozy family gathering. Tender white fish fillets like cod or halibut are gently poached in a robust tomato broth, infused with aromatic garlic, sweet red bell peppers, and a symphony of warm spices like cumin and paprika. A splash of lemon juice and fresh parsley brighten the dish, balancing its deep, savory notes. This simple yet elegant stew comes together in just 45 minutes and pairs beautifully with crusty bread or steamed rice to soak up every drop of the flavorful broth. Ideal for seafood lovers, this easy-to-make stew is a vibrant addition to your meal rotation, packed with protein and Mediterranean-inspired goodness.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound white fish fillets (such as cod, halibut, or tilapia)
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium red bell pepper, diced
• 14.5 ounces canned diced tomatoes
• 2 tablespoons tomato paste
• 2 cups fish stock (or vegetable stock)
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon chili flakes (optional, for heat)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 3 tablespoons fresh parsley, chopped (plus extra for garnish)
• 1 tablespoon lemon juice

Directions

Step 1

Pat the fish fillets dry with a paper towel, season them lightly with salt and pepper, and set aside.

Step 2

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

Step 3

Add the chopped onion and sauté for 4-5 minutes, until softened and translucent.

Step 4

Stir in the minced garlic and diced red bell pepper, and cook for an additional 2-3 minutes, until fragrant.

Step 5

Add the canned diced tomatoes, tomato paste, and fish stock to the pot. Stir to combine.

Step 6

Season the stew with ground cumin, paprika, chili flakes (if using), salt, and pepper. Stir well.

Step 7

Bring the mixture to a gentle simmer, then reduce the heat to medium-low. Let the stew simmer for 10 minutes to allow the flavors to develop.

Step 8

Gently add the fish fillets to the pot, making sure they are submerged in the tomato broth. Cover the pot and cook for 8-10 minutes, or until the fish is cooked through and easily flakes with a fork.

Step 9

Remove the pot from the heat and stir in the chopped parsley and lemon juice.

Step 10

Taste and adjust seasonings, if necessary.

Step 11

Serve the Tomato Fish Stew hot, garnished with additional parsley, alongside crusty bread or steamed rice, if desired.

Nutrition Facts

Serving size	1681.5 grams (1681.5g)

Amount per serving	% Daily Value*
Calories	1015

Total Fat 47.80g	61%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 6.20g
Cholesterol 245mg	82%
Sodium 4010mg	174%
Total Carbohydrate 47.00g	17%
Dietary Fiber 15.30g	55%
Total Sugars 26.20g
Protein 103.80g	208%

Vitamin D 907IU	4536%
Calcium 352mg	27%
Iron 9mg	49%
Potassium 3262mg	69%

*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: 41.6%

Protein: 40.2%

Carbs: 18.2%