Dairy-Free Spicy Fish Stew
Dive into bold flavors with this Dairy-Free Spicy Fish Stew, a vibrant and wholesome dish perfect for seafood lovers seeking a healthy, comforting meal. This recipe combines tender chunks of white fish, aromatic spices like paprika and cayenne, and a creamy base of dairy-free coconut milk to create a rich, spicy broth that’s brimming with warmth. Fresh vegetables like diced carrots, red bell peppers, and onions add texture and depth, while a hint of jalapeño brings an optional kick of heat. With fish stock and fresh cilantro rounding out the recipe, this one-pot wonder is ready in under an hour and makes for a nourishing, gluten-free dinner option. Serve it with a squeeze of lime for a zesty finish and enjoy a taste of the sea with this satisfying, dairy-free twist on traditional fish stew!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium carrot, diced
- 1 small jalapeño or red chili, finely chopped (optional for extra heat)
- 14 ounces canned crushed tomatoes
- 4 cups fish stock or seafood stock (dairy-free)
- 1 cup coconut milk (unsweetened, full-fat)
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 0.5 teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1.5 pounds white fish filets (e.g., cod, halibut, or tilapia), cut into 2-inch chunks
- 0.25 cup fresh cilantro, chopped
- 1 medium lime, cut into wedges (for serving)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onions and sauté for 3-4 minutes until softened and translucent.
Stir in the garlic, red bell pepper, carrot, and jalapeño (if using). Cook for another 5 minutes, stirring occasionally.
Add the canned crushed tomatoes, fish stock, and coconut milk to the pot. Stir well to combine.
Season the mixture with paprika, ground cumin, cayenne pepper, salt, and black pepper. Bring the pot to a gentle boil.
Lower the heat to a simmer and let the stew cook uncovered for 20 minutes, allowing the flavors to meld and the vegetables to soften.
Gently add the fish chunks into the simmering stew, ensuring they are submerged in the broth.
Simmer for an additional 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Stir in the fresh cilantro and adjust seasoning with additional salt or cayenne if desired.
Serve the spicy fish stew hot with lime wedges on the side for an extra burst of brightness.
Nutrition Facts
Calories |
447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 1097 mg | 48% | |
| Total Carbohydrate | 20.8 g | 8% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 10.1 g | ||
| Protein | 40.3 g | 81% | |
| Vitamin D | 8.9 mcg | 44% | |
| Calcium | 113 mg | 9% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 1233 mg | 26% | |
*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.
