Quick & Easy Fish Stew
This quick and easy fish stew is high in protein and low in fat, ideal for those who have undergone bariatric surgery. Enjoy a flavorful and satisfying meal that supports your weight loss journey and provides essential nutrients.
Servings & Nutrition
Servings: 4
- Calories: 250
- Protein: 30g
- Carbohydrates: 15g
- Dietary Fiber: 4g
- Sugars: 6g
- Fat: 8g
- Saturated Fat: 2g
- Sodium: 600mg
Ingredients
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 large carrot, diced
- 1 red bell pepper, diced
- 400 grams canned diced tomatoes
- 500 milliliters fish or vegetable broth
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 bay leaf
- 500 grams white fish fillets (such as cod or haddock), cut into chunks
- 100 grams frozen peas
- Salt and pepper to taste
- Fresh coriander for garnish (optional)
- Lemon wedges for serving (optional)
Directions
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion and cook until it becomes translucent, about 5 minutes.
- Add the minced garlic and cook for another 1-2 minutes until fragrant.
- Add the diced carrot and red bell pepper to the pot. Cook for about 5 minutes until they start to soften.
- Stir in the diced tomatoes, fish broth, smoked paprika, dried thyme, and bay leaf.
- Bring the mixture to a boil, then reduce the heat and let it simmer for 10 minutes.
- Add the chunks of white fish and frozen peas to the pot.
- Cook for another 5-7 minutes until the fish is cooked through and flakes easily with a fork.
- Season the stew with salt and pepper to taste. Remove the bay leaf.
- Garnish with fresh parsley if desired, and serve hot with lemon wedges on the side.
Ready to get cooking?
This quick and easy fish stew is a perfect meal for those on a bariatric diet. Packed with lean protein and vegetables, it’s both nutritious and delicious. Add this recipe to your weekly meal plan for a wholesome and satisfying dining experience.
Frequently Asked Questions
Can I use different types of fish?
Yes, you can use any firm white fish, such as tilapia, halibut, or snapper.
How can I make this stew spicier?
Add a pinch of red pepper flakes or a diced chili pepper to the pot along with the other vegetables.
Can I add other seafood to this stew?
Yes, you can add shrimp, scallops, or clams to the stew for added variety and flavor.
Is this stew freezer-friendly?
Yes, you can freeze the stew in airtight containers for up to 3 months. Thaw in the refrigerator before reheating.
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