Low Fat Spicy Fish Stew
Dive into the bold and comforting flavors of this Low Fat Spicy Fish Stew, a hearty yet healthy dish perfect for weeknight dinners or a cozy meal. Packed with tender white fish fillets, vibrant vegetables, and a fragrant blend of spices like paprika, cumin, and coriander, this one-pot stew offers a delightful kick from red chili flakes. Simmered in a savory base of low-sodium vegetable broth and diced tomatoes, this nutritious recipe is further enhanced with zesty lemon juice and a fresh parsley garnish. Ready in just 45 minutes, this easy and low-calorie dish is perfect for those seeking a spicy, protein-rich meal. Serve it with crusty whole-grain bread or steamed rice to round out this wholesome, flavor-forward experience.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium yellow onion, diced
- 1 medium red bell pepper, diced
- 3 garlic cloves, minced
- 1 teaspoon red chili flakes
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 4 cups low-sodium vegetable broth
- 14.5 ounces canned diced tomatoes (no salt added)
- 2 medium potatoes, peeled and diced
- 1 pound skinless white fish fillets (e.g., cod, tilapia, or haddock), cut into 2-inch pieces
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and bell pepper, and sauté for 5-7 minutes or until softened.
Stir in the minced garlic, red chili flakes, paprika, cumin, and coriander. Cook for 1 minute, stirring frequently to release the aromas of the spices.
Pour in the vegetable broth and diced tomatoes. Stir to combine.
Add the diced potatoes to the pot. Bring the mixture to a boil, then reduce the heat to a simmer. Cover with a lid and cook for 15 minutes, or until the potatoes are tender.
Gently add the fish pieces to the stew. Cover and simmer for an additional 7-10 minutes, or until the fish is opaque and flakes easily with a fork.
Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning if needed.
Ladle the fish stew into bowls and garnish with freshly chopped parsley.
Serve warm with a side of crusty whole-grain bread or over steamed rice, if desired.
Nutrition Facts
Calories |
1121 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.5 g | 28% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 227 mg | 76% | |
| Sodium | 2083 mg | 91% | |
| Total Carbohydrate | 130.2 g | 47% | |
| Dietary Fiber | 18.2 g | 65% | |
| Total Sugars | 29.4 g | ||
| Protein | 104.3 g | 209% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 371 mg | 29% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 5287 mg | 112% | |
*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.
