Fish Stew

This hearty Fish Stew combines tender chunks of white fish with a medley of vegetables in a rich, savory broth, perfect for a comforting meal. Packed with protein and bursting with flavor, it's an easy yet satisfying dish for seafood lovers.

Ingredients

• White fish fillets (cod or halibut) - 300 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1, diced
• Diced tomatoes - 400 grams (canned)
• Fish stock - 500 milliliters
• Dried thyme - 1 teaspoon
• Bay leaf - 1
• Salt - 1 teaspoon
• Black pepper - ½ teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced

Steps

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion, garlic, carrot, celery, and bell pepper; sauté for 5-7 minutes until softened.
3. Stir in the diced tomatoes, fish stock, thyme, bay leaf, salt, and black pepper; bring to a simmer.
4. Add the white fish fillets to the pot, cover, and cook for 10-12 minutes until the fish is cooked through and flakes easily.
5. Remove the bay leaf, stir in lemon juice and chopped parsley before serving.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.6 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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