Low Sodium Spicy Fish Stew
Dive into a bowl of bold, flavorful comfort with this Low Sodium Spicy Fish Stew, a heart-healthy twist on a classic seafood dish. Packed with tender chunks of white fish, vibrant vegetables like red bell peppers and spinach, and infused with warming spices such as smoked paprika, cumin, and coriander, this stew delivers big flavor without excess salt. A splash of fresh lime juice and fragrant parsley provide a bright finishing touch, making it as refreshing as it is indulgent. Perfect for anyone craving a nutritious, low-sodium meal with a kick, this recipe comes together in just 45 minutes and is ideal for cozy weeknight dinners or impressing guests. Pair it with crusty bread or serve it as is for a satisfying one-pot dish that's bursting with wholesome ingredients.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 medium red bell pepper, diced
- 1 small jalapeño pepper, minced (optional for heat)
- 4 cups low sodium vegetable broth
- 1 15-ounce can canned no salt-added diced tomatoes
- 2 tablespoons tomato paste, no salt added
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon red pepper flakes (optional for extra spice)
- 1 pound skinless white fish fillets (like cod, tilapia, or haddock), cut into 2-inch pieces
- 2 cups baby spinach
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh lime juice
Instructions
Heat the olive oil in a large, heavy-bottomed pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
Add the diced red bell pepper and minced jalapeño (if using), and cook for another 3-4 minutes until softened.
Pour in the low sodium vegetable broth, diced tomatoes (with their juices), and tomato paste. Stir well to combine.
Sprinkle in the smoked paprika, ground cumin, ground coriander, and red pepper flakes (if using). Stir to evenly distribute the spices.
Bring the mixture to a gentle simmer and let cook for 10 minutes to allow the flavors to meld.
Gently add the fish pieces to the pot, ensuring they are submerged in the stew. Cover and simmer for 6-8 minutes, or until the fish is opaque and flakes easily with a fork.
Stir in the baby spinach and cook for 1-2 minutes, just until wilted.
Remove from heat and stir in the fresh lime juice and chopped parsley for brightness.
Taste and adjust seasoning if needed, keeping in mind the low sodium goal.
Serve hot, optionally garnished with additional parsley and lime wedges for squeezing.
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 236 mg | 10% | |
| Total Carbohydrate | 17.7 g | 6% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 8.5 g | ||
| Protein | 26.2 g | 52% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 99 mg | 8% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 970 mg | 21% | |
*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.
