A Quick, Healthy and Simple Fish Stew

A Quick, Healthy and Simple Fish Stew | 31Daily.com

Akin to bouillabaisse or cioppino, this Quick, Healthy and Simple Fish Stew shaves ingredients and time. The results? Simplicity at its best.




With a few simple ingredients, this one pot dish is healthy, delivering a full 3 servings of your daily veggie intake.

RELATED: Seattle Style Cioppino

And quick? About 10 minutes of prep, and 20 minutes or so of actual cooking time. Making this a perfect mid-week meal!

This recipe calls for a fish stock, which can be difficult to find or you may not have it on hand. Scroll down to the Instruction part of the recipe below for a quick substitution for fish stock.

While I most often use cod, any white fish fillet works beautifully and deliciously.

A Quick, Healthy and Simple Fish Stew | 31Daily.com

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A Quick, Healthy and Simple Fish Stew

A Quick, Healthy and Simple Fish Stew | 31Daily.com

Akin to bouillabaisse or cioppino, this Quick, Healthy and Simple Fish Stew shaves ingredients and time. The results? Simplicity at its best.

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Ingredients

  • 1 tablespoons olive oil
  • 1/2 medium onion, chopped
  • 3 cloves garlic, finely minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 small leek, thinly sliced
  • 1 teaspoon thyme, dried
  • 1/2 teaspoon oregano, dried
  • 1/2 teaspoon red pepper chili flakes
  • 2 16-oz cans tomatoes
  • 2 cups fish stock (for substitution idea, see below)
  • 1/2 pound cod fillets (or any white fish), cut into bite size chunks
  • 1/4 pound raw king prawns with shells

Instructions

Substitution for Fish Stock: Using a store-bought fish stock will save this step. However, it can be hard to find or may not be in your pantry. Here is a quick method to create your own fish stock. Peel the raw king prawns and add it to a medium saucepan with 2 cups of chicken stock. Simmer for 5 minutes, strain, and set aside.

In a large saucepan, saute onions, carrots, celery, garlic, and leeks in olive oil until tender. Stir in thyme, oregano, red pepper chili flakes, tomatoes, and fish stock. Season to taste with salt and pepper. Bring to a boil, cover, and simmer for 15-20 minutes. Or until the vegetables are tender and the sauce has reduced and thickened.

Add the fish and prawns; continue to cook another 2-3 minutes, or until the fish is opaque. Do not overcook. Ladle into bowls and serve.


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A Quick, Healthy and Simple Fish Stew | 31Daily.com

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Stephanie Wilson is an author, blogger, publisher, and former television news writer and producer. She lives in the Puget Sound area with her husband and teenage son.