Middle Eastern · Dinner
Fish Stew with Tomatoes and Spices
A Middle Eastern fish stew where white fish fillet simmers gently in a tomato broth built with onion, garlic, cumin, coriander, and paprika, brightened with lemon and fresh parsley. Served with warm pita or plain rice, the stew stays light yet richly spiced, finished with a scatter of herbs.
$7
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
312Calories
36.2gProtein
11.9gFat
15.8gCarbs
7.1gSugar
3.6gFiber
710mgSodium
91mgChol
1.9gSat Fat
980mgPotassium
85mgCalcium
2.8mgIron
2.1mcgVitamin B12
22mgVitamin C
gluten-free
protein-rich
low-carb
low-calorie
mediterranean
hidden-gems
gluten-free
low-calorie
Instructions
1
Prep
Cut the white fish fillet into large chunks, mince the garlic, thinly slice the onion, and chop the fresh parsley; pat the fish dry with paper towel.
2
Sauté
Warm the olive oil in a small pot over medium heat, add the onion and garlic, and cook 5 minutes until softened and fragrant.
3
Simmer
Stir in the ground cumin, paprika, ground coriander, and cayenne to bloom 1 minute, then add the canned tomatoes, tomato paste, and fish stock. Bring to a gentle simmer over medium-low heat and cook 10 minutes until thickened and the fish chunks turn opaque and flake easily with a fork.
4
Plate
Add the fish chunks to the simmering sauce, cover, and poach over low heat 8 minutes. Stir in the lemon juice and chopped parsley, season with salt, and serve in a shallow bowl with warm pita or rice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 2 tbsp2 tbsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 4 tbsp4 tbsp tomato paste
- 2/3 cup160ml fish stock
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp paprika
- 1/2 tsp1/2 tsp ground coriander
- 2 pinch2 pinch cayenne
- 11 lemon, juiced
- 2 tbsp2 tbsp fresh parsley
- 2 pinch2 pinch salt
