Hearty Fish Stew Recipe

hearty_FIsh_Stew

Hearty Fish Stew Recipe

For this 3rd Friday of Lent, I am making a hearty fish stew.  Luckily I had everything on hand including the cod from my freezer.  The recipe calls for aromatics like onion, garlic, carrots, oregano, cumin, and peppers, which give the stew a delicious flavor.

Combine with canned tomatoes, cod, and potatoes for a delicious meal you can serve the whole family.  My children love this stew and it makes a regular rotation during Lent and throughout the year.

If you don’t have potatoes on hand, you can totally use frozen O’Brien potatoes, which already have onions and peppers.  I actually do that often to save time from peeling and chopping potatoes.

Ingredients in Fish Stew

  • cod fillets or any other white flakey fish
  • carrots
  • celery
  • onion
  • potatoes
  • lemon
  • green or red bell pepper
  • garlic
  • water, seafood stock or vegetable broth
  • salt, pepper, cumin, oregano
  • canned tomatoes
  • flour (optional)
  • olive oil
  • red pepper flakes (optional)

How to Make Seafood Stew

Prepare the cod.  Pat the cod dry with a paper towel.

Place 2 tablespoons of flour onto a plate, season the flour with salt, pepper, and cumin.  Dredge the fish in the seasoned flour mixture until it’s lightly coated.   If you are gluten-free, you can sub corn starch or gluten free flour, or skip the flour and season the fish without it.  The flour adds thickness to the stew.

Heat a stockpot over medium heat and add olive oil.  Add the seasoned cod to the pot and cook about 3 the fish minutes on each side, just until browned.  Remove the fish from the pot and place it on a plate until later.  Note – the fish may stick to the pan, but that’s ok, just remove what you can and eave the remaining brown bits as they add flavor to the stew.

Add onions, garlic, carrots, and peppers to the stockpot and cook until translucent and slightly soft, stirring often for about 6 minutes.  You can add extra olive oil if needed for this step.  Add salt, pepper, cumin, and oregano and stir to combine.  Add canned tomatoes and 3 cups of water (or seafood stock/vegetable broth) to the pot.  Add potatoes to the pot as well.  Bring to a boil, then reduce to a simmer.

Simmer for about 20 minutes until carrots and potatoes are soft, stirring occasionally.  Add the cod back to the pot and cook for an additional 5 – 10 minutes for the flavors to incorporate.  Zest a lemon over the pot and squeeze the juice from one lemon into the pot.

Taste for seasoning and add salt and pepper to taste.

Serve with a dollop of sour cream, Greek yogurt or quark for extra creaminess.  Also, serve with lemons on the side for anyone who likes the extra lemon flavor.

 

hearty_FIsh_Stew

Hearty Fish Stew

Hearty Fish Stew is a staple during Lent. Add a crusty bread and serve with a dollop of sour cream for extra creaminess.
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Course: Seafood
Cuisine: Greek
Keyword: Fish Stew, Seafood stew
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 6 servings
Calories:
Author: Eva Fry

Ingredients

  • 1 pound cod fillets or any other fish
  • 1/4 cup flour optional
  • salt and pepper to taste
  • 2 tablespoons olive oil
  • 4 large garlic cloves diced
  • 2 large carrots peeled and sliced
  • 1 small yellow onion chopped
  • 1 small green or red bell pepper diced
  • 2 medium Russet potatoes peeled and chopped into 1-inch cubes
  • 1/2 teaspoon cumin
  • 1/2 teaspoon oregano
  • 2 cups canned crushed tomatoes
  • 3 cups water seafood stock or vegetable broth
  • 1 lemon zest and juice
  • red pepper flakes optional

Instructions

  • Prepare the cod.  Pat the cod dry with a paper towel.
  • Place 2 tablespoons of flour onto a plate, season the flour with salt, pepper, and cumin.  Dredge the fish in the seasoned flour mixture until it's lightly coated.   If you are gluten-free, you can sub corn starch or gluten-free flour, or skip the flour and season the fish without it.  The flour adds thickness to the stew.
  • Heat a stockpot over medium heat and add olive oil.  Add the seasoned cod to the pot and cook about 3 the fish minutes on each side, just until browned.  Remove the fish from the pot and place it on a plate until later.  Note - the fish may stick to the pan, but that's ok, just remove what you can and eave the remaining brown bits as they add flavor to the stew.
  • Add onions, garlic, carrots, and peppers to the stockpot and cook until translucent and slightly soft, stirring often for about 6 minutes.  You can add extra olive oil if needed for this step.  Add salt, pepper, cumin, and oregano and stir to combine.  Add canned tomatoes and 3 cups of water (or seafood stock/vegetable broth) to the pot.  Add potatoes to the pot as well.  Bring to a boil, then reduce to a simmer.
  • Simmer for about 20 minutes until carrots and potatoes are soft, stirring occasionally.  Add the cod back to the pot and cook for an additional 5 - 10 minutes for the flavors to incorporate.  Zest a lemon over the pot and squeeze the juice from one lemon into the pot.
  • Taste for seasoning and add salt and pepper to taste.
  • Serve with a dollop of sour cream, Greek yogurt or quark for extra creaminess.  Also, serve with lemons on the side for anyone who likes the extra lemon flavor.

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