Low Fat Spicy Fish Stew

Dive into the comforting flavors of this Low Fat Spicy Fish Stew—a hearty, nutrient-packed dish that's both light and satisfying! This recipe combines tender white fish, vibrant vegetables, and bold spices like paprika, cumin, and red chili flakes to create a flavorful, nutrient-dense stew that's perfect for any season. A simmering base of low-sodium vegetable broth and no-salt-added diced tomatoes keeps it heart-healthy, while a splash of lemon juice adds a refreshing zing. Ready in just 45 minutes, this easy one-pot meal is ideal for weeknight dinners. Garnish with fresh parsley and serve with crusty whole-grain bread or steamed rice for a complete, wholesome meal. Perfect for those seeking a low-fat, high-flavor seafood dish that’s as nourishing as it is delicious!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 teaspoon olive oil
• 1 medium yellow onion, diced
• 1 medium red bell pepper, diced
• 3 garlic cloves, minced
• 1 teaspoon red chili flakes
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 4 cups low-sodium vegetable broth
• 14.5 ounces canned diced tomatoes (no salt added)
• 2 medium potatoes, peeled and diced
• 1 pound skinless white fish fillets (e.g., cod, tilapia, or haddock), cut into 2-inch pieces
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion and bell pepper, and sauté for 5-7 minutes or until softened.

Step 3

Stir in the minced garlic, red chili flakes, paprika, cumin, and coriander. Cook for 1 minute, stirring frequently to release the aromas of the spices.

Step 4

Pour in the vegetable broth and diced tomatoes. Stir to combine.

Step 5

Add the diced potatoes to the pot. Bring the mixture to a boil, then reduce the heat to a simmer. Cover with a lid and cook for 15 minutes, or until the potatoes are tender.

Step 6

Gently add the fish pieces to the stew. Cover and simmer for an additional 7-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 7

Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning if needed.

Step 8

Ladle the fish stew into bowls and garnish with freshly chopped parsley.

Step 9

Serve warm with a side of crusty whole-grain bread or over steamed rice, if desired.

Nutrition Facts

Serving size	(2550.9g)

Amount per serving	% Daily Value*
Calories	1120.7

Total Fat 21.5g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 226.8mg	0%
Sodium 2082.7mg	0%
Total Carbohydrate 130.2g	0%
Dietary Fiber 18.2g	0%
Total Sugars 29.4g
Protein 104.3g	0%

Vitamin D 907.2IU	0%
Calcium 371.4mg	0%
Iron 9.9mg	0%
Potassium 5287.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.1%

Protein: 36.9%

Carbs: 46.0%