Easy 20 Minutes Fish Stew Food

EASY FISH STEW

Easy Fish Stew image

Make and share this Easy Fish Stew recipe from Food.com.

Provided by Derf2440

Categories Stew

Time 26m

Yield 6 serving(s)

Number Of Ingredients 12

Ingredients

1 tablespoon olive oil
1 cup chopped onion
1/4 cup chopped celery
1 teaspoon chili powder
1 1/2 cups frozen whole kernel corn
1 tablespoon Worcestershire sauce
1 (14 1/2 ounce) can no-salt-added diced tomatoes, undrained
2 cups water
1 lb cod, cut into bite size pieces (or other lean white fish fillets)
1/4 cup chopped parsley
cayenne pepper
salt

Steps:

Heat oil in a Dutch oven over medium high heat.
Add onion, celery and chili powder, sauté 3 minutes or until tender.
Stir in the corn, Worcestershire sauce, diced tomatoes, 2 cups water, cook for 10 minutes.
Add the fish, and cook for 3 minutes or until fish is done.
Taste and add salt and cayenne pepper to taste.
Stir in parsley.

Nutrition Facts : Calories 181.8, Fat 3.6, SaturatedFat 0.6, Cholesterol 32.5, Sodium 93.5, Carbohydrate 23.5, Fiber 3.4, Sugar 3.2, Protein 16.9

EASY 20-MINUTES FISH STEW

Easy 20-Minutes Fish Stew image

Easy 20-Minutes Fish Stew cooked in a delicious, rich and fragrant broth. This Brazilian inspired fish stew (moqueca) is paired with rice and topped with fresh cilantro!

Provided by Silvia

Categories Dinner

Time 23m

Number Of Ingredients 12

Ingredients

2 tbsp olive oil
1 small white onion
2 cloves garlic, (minced)
1 1/2 lb wild cod
15 oz can diced tomato
1/2 cup coconut milk
1/4 cup sour cream ((optional))
2 tbsp tomato paste
1 whole red, green and yellow bell pepper, (sliced in rounds)
1 pinch sea salt and ground black pepper
1/2 tsp red pepper flakes
1 tbsp fresh cilantro

Steps:

Heat oil in a large skillet or cast iron. Add onion and garlic, cook until fragrant (3 minutes). Add diced tomatoes, stir. Proceed to add in coconut milk, sour cream (if using) and tomato paste. Give sauce a stir and allow it to cook for about 3 minutes.
Add sliced pepper and cod chunks. Season wtih salt, pepper and red pepper flakes. Cover and allow fish to simmer for 10-12 minutes. About 3/4 of the way carefully turn the cod, if the fish hasn't been fully immerse in the broth.
When done, garnish with fresh cilantro and serve.

SIMPLE FISH STEW

Simple fish stew image

This quick and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg for 3 of your 5 a day

Provided by Sara Buenfeld

Categories Dinner, Fish Course, Lunch, Main course, Supper

Time 35m

Number Of Ingredients 10

Ingredients

1 tbsp olive oil
1 tsp fennel seeds
2 carrots, diced
2 celery sticks, diced
2 garlic cloves, finely chopped
2 leeks, thinly sliced
400g can chopped tomatoes
500ml hot fish stock, heated to a simmer
2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
85g raw shelled king prawns

Steps:

Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.
Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.

Nutrition Facts : Calories 346 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 20 grams carbohydrates, Sugar 17 grams sugar, Fiber 11 grams fiber, Protein 42 grams protein, Sodium 1.7 milligram of sodium

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