Discover the perfect recipe for a hearty Fish Stew featuring tender fresh fish, creamy coconut milk, and a medley of vibrant vegetables. This comforting dish is easy to make and ideal for a satisfying family meal. Enjoy a flavorful combination of spices and wholesome ingredients that make this fish stew a delicious and nutritious option for any occasion.

Ingredients:

- 1 lb (450 g) fresh fish fillets (such as cod or tilapia), cut into chunks

- 1 tablespoon olive oil

- 1 large onion, diced

- 3 cloves garlic, minced

- 1 bell pepper, diced

- 2 carrots, sliced

- 1 cup green beans, trimmed and cut

- 1 can (14 oz) coconut milk

- 2 cups fish or vegetable broth

- 1 teaspoon paprika

- 1 teaspoon ground cumin

- 1 teaspoon turmeric

- 1 teaspoon dried thyme

- Salt and pepper to taste

- 1 tablespoon fresh cilantro or parsley, chopped (for garnish)

- Juice of 1 lime (optional)

Instructions:

Prepare the Fish: Rinse the fish fillets under cold water, pat dry with paper towels, and cut into bite-sized chunks. Set aside.

Cook the Vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes.

Add the Vegetables: Stir in the bell pepper, carrots, and green beans. Cook for another 5 minutes, stirring occasionally.

Make the Stew Base: Pour in the coconut milk and fish or vegetable broth. Stir in the paprika, ground cumin, turmeric, dried thyme, salt, and pepper. Bring the mixture to a gentle simmer.

Add the Fish: Carefully add the fish chunks to the pot. Simmer for 10-15 minutes, or until the fish is cooked through and the vegetables are tender. Be careful not to overcook the fish.

Finish and Serve: Taste and adjust seasoning if needed. If desired, stir in the lime juice for a touch of acidity. Garnish with fresh cilantro or parsley before serving.

Enjoy your flavorful Fish Stew with a side of crusty bread or over a bed of rice for a complete meal.

Nutritional values

Fresh Fish Fillets (1 lb or 450 g, such as cod or tilapia)

 - Calories: About 200-250 kcal

 - Carbohydrates: 0 grams

 - Protein: 40-50 grams

 - Fat: 2-5 grams

Benefits:

 - Fish is a high-quality protein source that supports muscle health and repair. It's also rich in omega-3 fatty acids, which promote heart health and brain function. Additionally, fish is a good source of vitamins B12 and D, as well as minerals like selenium and iodine.

Olive Oil (1 tablespoon)

 - Calories: About 120 kcal

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 14 grams (mostly monounsaturated fat)

Benefits:

 - Olive oil is high in monounsaturated fats, which are beneficial for heart health. It also contains antioxidants, such as vitamin E, that help protect cells from oxidative damage. Olive oil can aid in reducing inflammation and improving overall health.

Onion (1 large, diced)

 - Calories: About 60 kcal

 - Carbohydrates: 14 grams

 - Protein: 1 gram

 - Fat: 0 grams

Benefits:

 - Onions are rich in antioxidants and contain compounds that can reduce inflammation and support heart health. They also provide dietary fiber, which aids in digestion.

Garlic (3 cloves, minced)

 - Calories: About 15 kcal

 - Carbohydrates: 3 grams

 - Protein: 0.6 grams

 - Fat: 0 grams

Benefits:

 - Garlic has anti-inflammatory and immune-boosting properties. It also contains allicin, a compound known for its potential cardiovascular benefits and ability to support immune function.

Bell Pepper (1, diced)

 - Calories: About 30 kcal

 - Carbohydrates: 7 grams

 - Protein: 1 gram

 - Fat: 0 grams

Benefits:

 - Bell peppers are high in vitamins A and C, which support immune function and skin health. They also provide antioxidants and dietary fiber.

Carrots (2, sliced)

 - Calories: About 50 kcal

 - Carbohydrates: 12 grams

 - Protein: 1 gram

 - Fat: 0 grams

Benefits:

 - Carrots are rich in beta-carotene, which the body converts to vitamin A. Vitamin A supports eye health and immune function. Carrots also provide fiber, which aids in digestion.

Green Beans (1 cup, trimmed and cut)

 - Calories: About 30 kcal

 - Carbohydrates: 7 grams

 - Protein: 2 grams

 - Fat: 0 grams

Benefits:

 - Green beans are a good source of vitamins A, C, and K, as well as folate and fiber. They support overall health, including bone health and immune function.

Coconut Milk (1 can or 14 oz)

 - Calories: About 445 kcal

 - Carbohydrates: 6 grams

 - Protein: 5 grams

 - Fat: 48 grams (mostly saturated fat)

Benefits:

 - Coconut milk provides healthy fats, specifically medium-chain triglycerides (MCTs), which can be quickly used for energy. It also contains iron, potassium, and magnesium, which support various bodily functions. Its antioxidant properties help protect against oxidative stress.

Fish or Vegetable Broth (2 cups)

Fish Broth: About 30-60 kcal

  - Carbohydrates: 1-2 grams

  - Protein: 5-10 grams

  - Fat: 1-3 grams

Vegetable Broth: About 15-30 kcal

  - Carbohydrates: 2-5 grams

  - Protein: 1-2 grams

  - Fat: 0 grams

Benefits:

 - Broth adds flavor and nutrients to dishes. Fish broth provides protein and minerals, while vegetable broth can be lower in calories and fat. Both types can contribute to hydration and support overall health.

Spices and Herbs:

Paprika (1 teaspoon):

 - Calories: About 6 kcal

 - Carbohydrates: 1 gram

Benefits: Adds color and flavor to dishes and contains antioxidants.

Ground Cumin (1 teaspoon):

 - Calories: About 8 kcal

 - Carbohydrates: 1 gram

Benefits: Provides flavor and has antioxidant and digestive benefits.

Turmeric (1 teaspoon):

 - Calories: About 8 kcal

 - Carbohydrates: 1.5 grams

Benefits: Contains curcumin, which has anti-inflammatory and antioxidant properties.

Dried Thyme (1 teaspoon):

 - Calories: About 3 kcal

 - Carbohydrates: 1 gram

Benefits: Adds flavor and has antimicrobial and antioxidant properties.

Salt and Pepper (to taste)

 - Salt: Sodium content depending on the amount used.

 - Pepper: Minimal calories and nutrients.

Benefits:

 - Salt is essential for fluid balance and nerve function but should be used in moderation. Pepper adds flavor and can aid digestion.

Fresh Cilantro or Parsley (1 tablespoon, chopped, for garnish)

 - Calories: About 1 kcal

 - Carbohydrates: 0.2 grams

 - Protein: 0.1 grams

 - Fat: 0 grams

Benefits:

 - Both cilantro and parsley provide vitamins A, C, and K, as well as antioxidants. They add fresh flavor and can support overall health.

Lime Juice (juice of 1 lime, optional)

 - Calories: About 11 kcal

 - Carbohydrates: 4 grams

 - Protein: 0 grams

 - Fat: 0 grams

Benefits:

 - Lime juice is high in vitamin C, which supports immune function and skin health. It also adds a refreshing flavor to dishes.

These ingredients work together to create a nutrient-rich, flavorful dish with a balance of proteins, healthy fats, and a variety of vitamins and minerals.