Heart-Healthy Spicy Fish Stew
Warm up with a bowl of Heart-Healthy Spicy Fish Stew, a nourishing and flavorful dish that's perfect for a wholesome meal. Loaded with tender chunks of white fish like cod or tilapia, nutrient-packed vegetables, and a savory blend of spices like smoked paprika and cumin, this low-sodium stew is a heart-smart option for any health-conscious eater. Infused with aromatic garlic, bright lemon juice, and a hint of heat from crushed red pepper flakes, this one-pot recipe is both satisfying and easy to prepare in just under an hour. Serve it hot, garnished with fresh parsley and a lemon wedge, for a light yet hearty dinner that’s brimming with Mediterranean-inspired flavors. Whether you're looking for a comforting weeknight meal or a healthy seafood option, this spicy fish stew is guaranteed to delight your taste buds.
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Recipe Information
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)
Instructions
Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.
Add the diced onion and sauté until soft and translucent, about 3-4 minutes.
Add the minced garlic, celery, carrots, and red bell pepper. Sauté for another 5-6 minutes until the vegetables begin to soften.
Stir in the ground cumin, smoked paprika, and crushed red pepper flakes. Cook for 1 minute, stirring constantly, to toast the spices.
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.
Bring the mixture to a simmer and let it cook for 10 minutes to allow the flavors to meld.
Add the zucchini and cook for another 5 minutes, or until the zucchini begins to soften.
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.
Remove the Bay leaf and discard it. Stir in the chopped parsley, fresh lemon juice, fresh black pepper, and salt substitute, if using.
Taste and adjust the seasoning as needed. Serve hot, optionally garnished with additional parsley and a lemon wedge on the side.
Nutrition Facts
Calories |
1052 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.5 g | 48% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 227 mg | 76% | |
| Sodium | 759 mg | 33% | |
| Total Carbohydrate | 83.1 g | 30% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 41.8 g | ||
| Protein | 104.4 g | 209% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 508 mg | 39% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 6587 mg | 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.
