Soy-Free Spicy Fish Stew

Dive into the bold flavors of this Soy-Free Spicy Fish Stew, a hearty and satisfying dish brimming with tender white fish, vibrant vegetables, and a medley of warming spices. Perfect for those seeking a soy-free option, this recipe combines succulent fish fillets with a fragrant broth of garlic, cumin, smoked paprika, and cayenne, balanced by the natural sweetness of red bell peppers and tomatoes. Russet potatoes add a comforting, stew-like texture, while fresh parsley and a squeeze of lemon provide a bright, zesty finish. Ready in just 50 minutes, this one-pot wonder is ideal for weeknight dinners or cozy family gatherings. Serve with crusty bread or rice for a complete, wholesome meal everyone will savor.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 pound white fish (such as cod, halibut, or tilapia), skinless and boneless, cut into 2-inch pieces
• 2 tablespoons olive oil
• 1 large yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium red bell pepper, diced
• 14 ounces canned diced tomatoes, with juices
• 2 cups fish stock or water
• 1 large Russet potato, peeled and diced
• 0.5 teaspoons cayenne pepper
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons fresh parsley, chopped (for garnish)
• 4 wedges lemon wedges (for serving)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes until softened and translucent.

Step 3

Stir in the minced garlic and diced red bell pepper, and cook for another 3 minutes, until the garlic is fragrant.

Step 4

Add the canned diced tomatoes (with their juices) and cook for 5 minutes, allowing the flavors to meld.

Step 5

Pour in the fish stock or water, and bring the mixture to a gentle boil.

Step 6

Add the diced potato, cayenne pepper, paprika, ground cumin, smoked paprika, salt, and black pepper. Stir to combine.

Step 7

Reduce the heat to low, cover, and simmer for 20 minutes, or until the potatoes are tender.

Step 8

Gently add the fish pieces to the pot, submerging them into the liquid. Simmer for 5 to 7 minutes, or until the fish is opaque and flakes easily with a fork.

Step 9

Taste the stew and adjust the seasoning with additional salt or spices, if desired.

Step 10

Ladle the stew into bowls and garnish with chopped fresh parsley.

Step 11

Serve with lemon wedges on the side for squeezing over the stew and enjoy!

Nutrition Facts

Serving size	(2012.7g)

Amount per serving	% Daily Value*
Calories	1198.6

Total Fat 37.2g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 246.8mg	0%
Sodium 4187.3mg	0%
Total Carbohydrate 105.8g	0%
Dietary Fiber 18.9g	0%
Total Sugars 30.0g
Protein 119.8g	0%

Vitamin D 907.2IU	0%
Calcium 369.6mg	0%
Iron 9.2mg	0%
Potassium 4308.8mg	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: 27.1%

Protein: 38.7%

Carbs: 34.2%