Healthy Fish Recipe
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Looking for a delicious and versatile fish recipe that's perfect for any time of the year? This healthy fish recipe - a hearty fish stew - is not only easy to make but also incredibly customizable based on the seasonal produce available.
Whether you're at home in your kitchen or enjoying the great outdoors, this adaptable recipe lets you use the freshest catch of the day and the ripest vegetables in season.
Plus, it's all done in one pot, making it ideal for a simple home dinner or a camping adventure
It's simplicity itself - the vegetables are pre-cooked in the stock and then the fish is added for the last few minutes, giving it just enough time to cook through.
Healthy Fish Stew
1lb (450g) mixed chopped vegetables - carrots, leeks, parsnips - whatever you have to hand
1lb (450g) potatoes - peeled and diced
1lb (450g) ripe tomatoes or 1 can chopped tomatoes
1 tbspn tomato puree
1lb (450g) mixed fish and shellfish
1 1/2 pints (900 ml) wine, cider, water, fish stock mix
chopped basil
chopped parsley
pepper to season
Bring the one and a half pints of stock/wine/water mixture up to boil and add the potatoes and vegetables, tomatoes and puree.
Simmer for about 20 minutes until the vegetables are soft.
Add the herbs, fish and shellfish and simmer gently for about 5 minutes until the fish is cooked through.
If you're using pre-cooked shellfish, just give it enough time to heat through - about 2 minutes.
Serve this fish stew with some crusty bread and you have a fantastic one pot meal - my favorite type because I don't like washing up :-)
Another reason it's an excellent camping recipe, because it's all done in one pot which can be done over a fire or gas burner.
*If you have specific dietary needs, there are simple modifications you can make to this recipe. For a gluten-free option, ensure that your fish stock is certified gluten-free and serve with gluten-free bread. For those on a low-sodium diet, use a low-sodium fish stock and limit additional seasoning. You can also make this stew dairy-free by double-checking that all ingredients, including any pre-made stock, don't contain dairy products.*
One of the best things about this fish stew is its adaptability to seasonal produce. In the spring, try using fresh asparagus and peas. Summer brings an array of vibrant vegetables like zucchini and bell peppers. As the weather cools, incorporate fall favorites such as butternut squash and sweet potatoes. During winter, hearty greens like kale and root vegetables like turnips will warm you up. By using seasonal produce, you'll not only enhance the flavor but also the nutritional value of your dish. There's a little guide below - not exhaustive of course, as most vegetables appear to be available all year round now, but it'll give you some ideas. If you're a gardener, then you can use up your produce in this healthy fish recipe.
Seasonal Vegetable Guide:
- Spring: Asparagus, peas, spring onions, green beans, fennel, artichokes
- Summer: Zucchini (courgette), bell peppers, broccoli, egg plant (aubergine)
- Fall: Butternut squash, sweet potatoes, Brussels sprouts, cabbage, chard, pumpkin, carrot, leek
- Winter: Kale, turnips, rutabagas, leek, swiss chard, onions, swede
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Cook's Notes You could make this meal in advance if you were to prepare your vegetables and cook them in the stock, then you could leave it to cool. Once it's cool, pop it into the refrigerator and then when you're ready to cook the meal, bring the vegetables back to the boil. Let it simmer for about five minutes and then pop your fish in. Bring it back to a simmer and cook for around five minutes until the fish is firm to the touch. Also, you could add any type of seasoning to this recipe - maybe a shake of paprika, some cayenne or curry powder. There will be lots of lovely juice to mop up with crusty bread, making this a super quick and easy healthy fish recipe. Being able to part cook it and finish it off quickly, makes it a perfect meal for vacations (holidays) as you can make it before you go out, then when you return, you know you've got a nutritious meal almost ready for you. Also great for a day when you're super busy and need something quick to prepare. I frequently make up this base when I have a surplus of vegetables and freeze it - then it's very quick to defrost it and make it into a fish stew. |
Sustainability and Ethical Sourcing: It's important to choose seafood that is sustainably and ethically sourced to protect our oceans and marine life. Look for labels like MSC (Marine Stewardship Council) and ASC (Aquaculture Stewardship Council) which certify products that adhere to sustainable fishing practices. Not only will this contribute to a healthier planet, but it also ensures the quality and safety of the seafood you consume - or you could catch it yourself :-)
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Healthy Fish Recipe
By Liz Alderson, Sep 1, 2024
How to make a healthy fish stew.
Prep Time: 10 minutes
Cook time: 25 minutes
Yield: 4 portions
Main Ingredient: Mixed Fish