Spicy Fish Stew

This Spicy Fish Stew is a vibrant and aromatic Lebanese dish that celebrates the flavors of the Mediterranean with a delightful mix of spices and fresh ingredients. The combination of tender fish and a rich, spicy broth makes it a comforting meal that warms the soul.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Bell pepper - 1, diced
• Tomatoes - 400 grams, diced (canned or fresh)
• Vegetable broth - 500 ml
• Chickpeas - 150 grams, cooked
• Tahini - 2 tablespoons
• Cilantro - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Cumin - 1 teaspoon
• Coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Chili flakes - 1/2 teaspoon (adjust to taste)
• Sea salt - to taste
• Black pepper - to taste
• Fish fillets (e.g., cod or tilapia) - 250 grams, cut into pieces
• Fresh parsley - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic and diced bell pepper, cooking for another 3-4 minutes until softened.
3. Add the diced tomatoes, vegetable broth, chickpeas, cumin, coriander, paprika, chili flakes, salt, and black pepper. Bring to a simmer.
4. Reduce the heat and let the stew simmer for 10 minutes, allowing the flavors to meld together.
5. Stir in the tahini, lemon juice, and chopped cilantro, mixing well.
6. Gently add the fish pieces to the pot, cover, and cook for an additional 5-7 minutes until the fish is cooked through and flaky.
7. Taste and adjust seasoning if necessary before serving.
8. Ladle the stew into bowls and garnish with fresh parsley.

Nutrition

• Calories: 420
• Protein: 30 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein from fish and chickpeas, supporting muscle health.
• Rich in omega-3 fatty acids, beneficial for heart health.

Tags