Smoky Tomato Fish Stew
A delicious comfort food meal that's light and healthy. Full of hearty ingredients and fresh flavors, this dinner is perfect for a busy weeknight or a casual dinner party!
Servings: 6 servings
Calories: 227kcal
Equipment
- soup pot medium-large
Ingredients
- olive oil for the pan
- 1 tablespoon smoked paprika
- 1 cup yellow onion thinly sliced
- 4 whole garlic cloves peeled, thinly sliced
- 1½ teaspoons fresh rosemary finely chopped
- 1 teaspoon dried thyme
- 1 cup corn kernels see notes
- 1 cup roasted red pepper cut into bite-sized pieces
- 2 cups canned crushed tomatoes
- ¾ cup vegetable stock
- ¾ cup dry white wine
- ¼ teaspoon cayenne pepper
- 1 cup tightly packed baby spinach leaves
- 1 pound black cod fillets or other white, mild fish, cut into bite-sized pieces
- 1 tablespoon lemon juice
- smoked sea salt, sugar and freshly ground black pepper to taste
Instructions
- Make paprika oil. Coat the bottom of a medium-large soup pot with olive oil, and place it over low heat. Add the paprika and let it cook until it begins to sizzle, about 3 minutes.
- Cook onion and garlic, add herbs. Add the onion to the paprika oil and turn the heat up to medium-low. Let the onion cook for about 5 minutes and then add the garlic. Continue to cook until the onions are very soft, about 5 more minutes. Stir in the rosemary and thyme and let it cook until it's very aromatic, about 30 seconds.
- Add corn and peppers and cook. Add the corn and roasted peppers and combine. Cook until the bottom of the pan is very brown, about 5 minutes.
- Deglaze. Deglaze the pan with the tomatoes, stock and wine. Add the cayenne, bring to a boil, reduce the heat to low, cover, and simmer for about 10 minutes.
- Add remaining ingredients and finish cooking. Add the spinach, fish and lemon juice, and cook just until the fish is cooked, about 5 minutes.
- Season. Season generously to taste with smoked sea salt, sugar and freshly ground black pepper.
Notes
If you don't have baby spinach, and the leaves are large, roughly chop them.
When corn isn't in season, use frozen (thawed) or canned (drained) corn. If you make this in the summer, definitely use fresh!
You can use regular sea salt -- however, the added smokiness from the smoked sea salt is excellent.
Nutritional information is automatically calculated, so it should only be used as an estimate.
Nutrition
Calories: 227kcal | Carbohydrates: 16g | Protein: 14g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 0.003g | Cholesterol: 36mg | Sodium: 836mg | Potassium: 608mg | Fiber: 3g | Sugar: 7g | Vitamin A: 1460IU | Vitamin C: 23mg | Calcium: 65mg | Iron: 2mg