Mexican · Dinner
Fish Stew in Tomato Broth (Low-Chol)
White fish fillets simmer in a tomato broth built from onion, garlic, and chipotle, brightened with lime and cilantro. The stew relies on olive oil rather than cream or lard, keeping saturated fat low while the fish stays tender. Served with warm corn tortillas.
$6
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
338Calories
38.2gProtein
9.4gFat
26.1gCarbs
6.9gSugar
4.8gFiber
690mgSodium
73mgChol
1.7gSat Fat
1020mgPotassium
95mgCalcium
2.4mgIron
1.6mcgVitamin B12
19mgVitamin C
low-cholesterol
gluten-free
protein-rich
low-calorie
low-chol
Instructions
1
Prep
Cut the fish fillet into bite-sized chunks, slice the onion thinly, mince the garlic and chipotle, and chop the cilantro; set all aside.
2
Saute and bloom
Heat the olive oil in a small saucepan over medium heat for 3-4 minutes until the onion turns translucent, then stir in the cumin and chipotle and cook for 30 seconds until fragrant.
3
Simmer
Add the canned tomatoes, chicken stock, and salt to the pan, then simmer uncovered over medium-low heat for 10 minutes until the broth thickens slightly and coats a spoon.
4
Poach and finish
Lower the fish chunks into the simmering broth and poach over low heat for 5-6 minutes until the flesh turns opaque and flakes easily, then stir in the cilantro off the heat.
5
Plate
Ladle the stew into a bowl, squeeze the lime wedge over the top, and serve with the warmed corn tortilla alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 360g360g white fish fillet
- 11 onion
- 4 cloves4 cloves garlic
- 200g200g canned tomatoes (a quarter of a 14.5 oz can)
- 2 tsp2 tsp chipotle in adobo
- 2 tbsp2 tbsp cilantro
- 120ml120ml chicken stock, low-sodium
- 2 tsp2 tsp olive oil
- 11 lime
- 22 small corn tortilla (60g)
- 1/4 tsp1/4 tsp ground cumin
- 2 pinch2 pinch salt
