Boiled Fish Stew is a savory and hearty dish made with fresh fish, a variety of vegetables, and spices in a flavorful broth. Originating from coastal regions worldwide, where fresh fish is abundant, it has become a popular comfort food. The dish is appreciated for its simplicity, rich flavors, and its ability to highlight the natural taste of the fish while providing a warm and nutritious meal, perfect for cold weather or a cozy night in.
The stew has deep historical roots in coastal communities that have relied on fishing for centuries. Various cultures have developed their own versions, such as Bouillabaisse in France, Moqueca in Brazil, and Halászlé in Hungary, each reflecting local ingredients and tastes. Traditionally made with freshly caught fish to ensure a rich base flavor, it has evolved into a versatile recipe that incorporates different types of fish and vegetables, making it a staple in many kitchens around the world.
Ingredients
- 1 pound of fish fillets (cod, haddock, or salmon)
- 1 onion, diced
- 3 cloves of garlic, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 1 can of diced tomatoes
- 4 cups of fish stock or chicken broth
- 1 teaspoon of dried thyme
- 1 teaspoon of dried oregano
- Salt and pepper to taste
- 2 tablespoons of olive oil
- Chopped parsley, for garnish
Method
1. Prepare Ingredients: Rinse fish fillets under cold water and pat them dry with a paper towel. Cut them into bite-sized pieces and set aside. Dice the onion, mince the garlic, and slice the carrots and celery.
2. Sauté Aromatics: In a large pot or Dutch oven, heat olive oil over medium heat. Add onions and garlic, sauté until onions are translucent, and garlic is fragrant.
3. Add Vegetables: Add carrots and celery, sauté for a few minutes until softened.
4. Combine Broth and Seasonings: Add diced tomatoes, fish stock or chicken broth, thyme, oregano, salt, and pepper. Stir and bring to a simmer.
5. Cook Fish: Add the fish to the pot and gently stir. Simmer for 10-15 minutes or until the fish is cooked through and flakes easily.
6. Serve: Serve hot, garnished with chopped parsley.
Notes
- Use firm-fleshed fish to prevent it from falling apart during cooking.
- Substitute chicken or vegetable broth if fish stock is unavailable.
- Customize with additional vegetables like potatoes or bell peppers.
Nutrition Value:
1. 1 pound of fish fillets (cod, haddock, or salmon)
- calories: 367 (varies by type)
- carbohydrates: 0 grams
- protein: 77 grams
- fat: 6-14 grams
- sodium: 150-270 milligrams
- cholesterol: 178 milligrams
- vitamins: rich in vitamin D and B vitamins (B6, B12)
- minerals: high in selenium, phosphorus, and potassium
- nutritional benefit: fish is a high-quality protein source, rich in omega-3 fatty acids that support heart and brain health. It provides essential nutrients like vitamin D and B12 for bone and nervous system health.
2. 1 onion, diced
- calories: 44
- carbohydrates: 10 grams
- protein: 1 gram
- fat: 0 grams
- sodium: 4 milligrams
- cholesterol: 0 milligrams
- vitamins: good source of vitamin C and B6
- minerals: contains potassium and manganese
- nutritional benefit: onions are low in calories and high in antioxidants like quercetin, which can reduce inflammation and improve heart health.
3. 3 cloves of garlic, minced
- calories: 13
- carbohydrates: 3 grams
- protein: 1 gram
- fat: 0 grams
- sodium: 1 milligram
- cholesterol: 0 milligrams
- vitamins: contains vitamins C and B6
- minerals: contains calcium, potassium, and selenium
- nutritional benefit: garlic has anti-inflammatory and immune-boosting properties. It can help reduce blood pressure and cholesterol levels.
4. 2 carrots, sliced
- calories: 50
- carbohydrates: 12 grams
- protein: 1 gram
- fat: 0 grams
- sodium: 88 milligrams
- cholesterol: 0 milligrams
- vitamins: high in vitamin A (beta-carotene) and K
- minerals: contains potassium
- nutritional benefit: carrots are rich in beta-carotene, which supports eye health and immune function. They also provide fiber for digestive health.
5. 2 celery stalks, sliced
- calories: 10
- carbohydrates: 2 grams
- protein: 0.5 grams
- fat: 0 grams
- sodium: 32 milligrams
- cholesterol: 0 milligrams
- vitamins: contains vitamins A, C, and K
- minerals: contains potassium and folate
- nutritional benefit: celery is low in calories and contains antioxidants. It has anti-inflammatory properties and can support digestion and hydration.
6. 1 can of diced tomatoes
- calories: 60
- carbohydrates: 12 grams
- protein: 3 grams
- fat: 0 grams
- sodium: 200 milligrams (may vary by brand)
- cholesterol: 0 milligrams
- vitamins: rich in vitamin C and K
- minerals: contains potassium
- nutritional benefit: tomatoes are rich in lycopene, an antioxidant linked to reduced risk of heart disease and certain cancers. They also provide vitamin C for immune support.
7. 4 cups of fish stock or chicken broth
- calories: 40-80 (depending on the broth)
- carbohydrates: 0-4 grams
- protein: 6-8 grams
- fat: 1-4 grams
- sodium: 600-800 milligrams (varies by brand)
- cholesterol: 10-20 milligrams
- vitamins: may contain trace amounts of various vitamins
- minerals: contains potassium and phosphorus
- nutritional benefit: broth is hydrating and can provide essential minerals and amino acids, especially if made from bones. It can support joint health and digestion.
8. 1 teaspoon of dried thyme
- calories: 3
- carbohydrates: 1 gram
- protein: 0 grams
- fat: 0 grams
- sodium: 1 milligram
- cholesterol: 0 milligrams
- vitamins: contains vitamin C and A
- minerals: contains iron and manganese
- nutritional benefit: thyme is rich in antioxidants and has antibacterial properties. It may support respiratory health and digestion.
9. 1 teaspoon of dried oregano
- calories: 3
- carbohydrates: 1 gram
- protein: 0 grams
- fat: 0 grams
- sodium: 0 milligrams
- cholesterol: 0 milligrams
- vitamins: contains vitamins K and E
- minerals: contains calcium and iron
- nutritional benefit: oregano is rich in antioxidants and has antimicrobial properties. It can support immune health and reduce inflammation.
10. Salt and pepper to taste
- calories: 0
- carbohydrates: 0 grams
- protein: 0 grams
- fat: 0 grams
- sodium: varies by amount of salt used
- cholesterol: 0 milligrams
- vitamins: none
- minerals: none
- nutritional benefit: salt provides sodium, essential for fluid balance and nerve function, while pepper contains piperine, which may enhance nutrient absorption and have antioxidant properties.
11. 2 tablespoons of olive oil
- calories: 238
- carbohydrates: 0 grams
- protein: 0 grams
- fat: 27 grams
- sodium: 0 milligrams
- cholesterol: 0 milligrams
- vitamins: contains vitamin E and K
- minerals: none
- nutritional benefit: olive oil is rich in monounsaturated fats and antioxidants. It supports heart health, reduces inflammation, and can improve cholesterol levels.
12. Chopped parsley, for garnish
- calories: 2 (per tablespoon)
- carbohydrates: 0.4 grams
- protein: 0.1 grams
- fat: 0 grams
- sodium: 3 milligrams
- cholesterol: 0 milligrams
- vitamins: high in vitamin K and C
- minerals: contains iron and potassium
- nutritional benefit: parsley is rich in antioxidants, particularly flavonoids, and provides vitamins A, C, and K, which support bone health, immunity, and reduce oxidative stress.
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