Imagine a meal that's not just a feast for your taste buds, but a nutritional powerhouse that will leave you feeling satisfied and energized. Our Healthy Hardy Fish Stew is the ultimate comfort food that proves healthy eating doesn't mean sacrificing flavor. Packed with tender white fish, vibrant vegetables, and a rich, aromatic broth, this recipe is about to become your new go-to weeknight dinner that will impress both your family and your nutritionist!
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: Seafood
Serves: 4 servings
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 bell pepper, chopped
- 2 tomatoes, diced
- 2 cups fish stock
- 1 pound white fish fillets, cubed
- 1 cup green beans, trimmed
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions
- Begin by preparing all your ingredients. Chop the onion, mince the garlic, chop the bell pepper, and dice the tomatoes. Cube the white fish fillets into bite-sized pieces and trim the green beans.
- In a large pot or Dutch oven, heat the olive oil over medium heat. Once the oil is hot, add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.
- Add the minced garlic to the pot and sauté for an additional 1-2 minutes, stirring frequently to prevent burning.
- Stir in the chopped bell pepper and diced tomatoes. Cook for about 5 minutes, allowing the vegetables to soften and the flavors to meld together.
- Pour in the fish stock and bring the mixture to a gentle boil. Once boiling, reduce the heat to a simmer.
- Add the cubed white fish fillets and trimmed green beans to the pot. Sprinkle in the paprika, and season with salt and pepper to taste.
- Cover the pot and let the stew simmer for about 15-20 minutes, or until the fish is cooked through and the green beans are tender.
- Once cooked, taste the stew and adjust the seasoning if necessary. If you prefer a thicker stew, you can let it simmer uncovered for an additional few minutes.
- Serve the Healthy Hardy Fish Stew hot, garnished with fresh herbs if desired. Enjoy your nutritious and delicious meal!
Tips
- Choose Fresh Fish: The key to an exceptional stew is using the freshest white fish available. Look for firm, bright fillets with no strong fishy smell.
- Don't Overcook the Fish: White fish cooks quickly. Add it towards the end of cooking to prevent it from becoming tough and rubbery.
- Layer Your Flavors: Sauté your aromatics (onions, garlic) before adding other ingredients to build a deep, rich flavor base.
- Customize Your Stew: Feel free to swap green beans with other vegetables like zucchini or spinach to keep things interesting.
- Enhance with Herbs: A sprinkle of fresh parsley or cilantro at the end can brighten the entire dish and add a fresh dimension.
- Make Ahead Tip: This stew tastes even better the next day, so don't hesitate to make it in advance for meal prep!
Nutrition Facts
Calories: 250kcal
Carbohydrates: 15g
Protein: 25g
Fat: 10g
Saturated Fat: 2g
Cholesterol: 60mg
