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Fish Stew

Prep time: 40mins | Difficulty: medium | Serves: 4

A favorite to many, this easy-to-make seafood dish is great for a busy weeknight.

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Nutritional information per serving (1/4 of recipe)

Fat

3g 

Saturated

1g 

Carbohydrate

10g 

Protein

23g 

Calories

160kcals 

Ingredients

  • 1 lb. (16oz) tilapia filet
  • 1/4 cup (56ml) vegetable broth
  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1, 14 oz. (396g) can diced tomatoes
  • 1, chili pepper, chopped
  • 1/4 cup (15g) fresh coriander/cilantro, chopped
  • 1, tbsp. capers, rinsed
  • 1 tbsp. dried oregano
  • 1/2 tsp. salt
  • 3/4 cup (169ml) water, as needed
  • 1/8 avocado for garnish

Method

  1. Heat vegetable broth in a skillet over medium heat.
  2. Add onion and cook, stirring occasionally, until softened.
  3. Add garlic and cook about 1 minute.
  4. Add fish, tomatoes and their juices along with chili pepper, coriander/cilantro, capers, oregano, and salt. Stir to combine.
  5. Add 1/2 – 3/4 cup (113-169ml) water if it seems dry.
  6. Cover and simmer for 20 minutes.
  7. Remove from heat, serve warm garnished with avocado if desired.
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