Spicy fish stew
Want to add some pizzazz to your dinner? Our spicy fish stew recipe is a must! This tantalizing stew full of aromatic herbs and spices is a match made in heaven with a slice of crusty bread. Not only is it delicious, but it also provides a healthy dose of nutrients. However, if you’re not a fan of fish, don’t worry! Simply swap it out for chicken to create a personalized version to suit your tastes. Get ready to make this hearty stew your new favorite meal!
Ingredients
- 1 tbsp olive oil
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- ½ tsp paprika
- 200 g chopped canned tomatoes
- 1 red pepper, deseeded, cut into pieces
- 450g white fish fillets, cut into pieces
- a handful of coriander, coarsely chopped
- 1 lemon, cut into wedges
Tip
Buy from a sustainable source
Worried about overfishing?
Cod is organically grown
a sustainable option. You will find it
in supermarkets under “No
Catch label.Make it with chicken
Coarse chicken stew:
Cook garlic, cumin and paprika as before. Halve 300 g of new potatoes and cut 4 skinless chicken breast fillets into pieces. Stir the potatoes into the pan
Bring to the boil together with the tomatoes and water
Bring to the boil, then simmer for 5 minutes. Add chicken and peppers and simmer for another 10 minutes; The chicken should be cooked through
Potatoes tender. Serve with coriander and lemon.
Preparation steps
- Heat oil in a pot.
- Add garlic, cumin and paprika and cook for 1 minute.
- Add 100 ml water and the tomatoes.
- Bring to a boil, then reduce heat.
- Add the pepper and simmer for 5 minutes.
- Add the fish and simmer for 5 minutes.
- Serve with coriander and a lemon wedge.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 143 | 4g | 1g | 5g | 4g | 1g | 2g | 0.28g |
Equipment and tools
To prepare this spicy fish stew recipe, you will need the following equipment and tools:
- Large pan
- wooden spoon
- Knife
- cutting board
- Lemon squeezer (optional)
Allergen information
This spicy fish stew recipe may contain the following allergens:
- Garlic
- White fish fillets
Please check ingredients and labels for any known allergens you or your guests may have and adjust recipe accordingly. If you have any concerns or specific dietary restrictions, it is always best to consult a doctor.
Storage and leftovers
If you have any leftovers from this flavorful fish stew, you can store them in an airtight container in the refrigerator for up to 2 days. When reheating, be sure to heat the stew thoroughly until it reaches a safe internal temperature.
Alternatively, you can freeze the stew in a freezer-safe container for up to 3 months. Allow it to thaw in the refrigerator overnight before reheating.
Remember to always practice safe food handling and discard any leftovers that have been stored at room temperature for more than 2 hours.
Health Benefits of Spicy Fish Stew
When it comes to fueling your body, few dishes can rival the health benefits of a delicious spicy fish stew. Packed with nutritious ingredients, this flavorful dish not only satisfies your taste buds but also contributes to your overall well-being.
1. Source of Omega-3 fatty acids
The white fish fillets used in this stew are a rich source of omega-3 fatty acids. These essential fats are known to support heart health, reduce inflammation, and improve brain function. By incorporating Spicy Fish Stew into your diet, you can effortlessly increase your omega-3 intake.
2. Abundance of vitamins and minerals
The combination of tomatoes, red pepper and lemon in this stew provides a wide range of vitamins and minerals. Tomatoes are full of vitamin C, which boosts the immune system and promotes healthy skin. Red pepper is a great source of vitamin A and vitamin B6, both of which are important for promoting good vision and maintaining a healthy nervous system. The addition of lemon wedges provides a refreshing portion of vitamin C and promotes digestion.
3. Low in calories and high in protein
Spicy Fish Stew is the perfect choice for anyone looking for a low-calorie, high-protein meal. White fish fillets are lean and high in protein, making them ideal for weight control and muscle repair. The addition of garlic and cumin provides a savory flavor without adding excessive calories, making it a perfect option for anyone watching their weight.
4. Anti-inflammatory properties
The combination of garlic, cumin and paprika in this stew provides anti-inflammatory properties. These spices contain compounds that help reduce inflammation in the body and can help relieve symptoms associated with conditions such as arthritis and inflammatory bowel disease.
5. Sustainable seafood option
To support sustainable fishing practices and protect our oceans, it is recommended to purchase fish from sustainable sources. When you choose organic cod, as recommended in this recipe, you are making an environmentally conscious choice.
By incorporating Spicy Fish Stew into your meals, you can reap these incredible health benefits while enjoying a filling and flavorful meal. Don’t hesitate to try it out and experience the beneficial effects on body and mind.
