Savory Fish Stew Recipe

Looking for an easy Savory fish stew recipe? Learn how to make Savory fish stew using healthy ingredients.


Submitted by grayceworks

Makes 10 servings



Savory, filling, easy to make. Perfect comfort food as the nights get colder. Great over rice or cornbread. Any white fish can be substituted (note the differences in fat/calories/sodium/cholesterol if you're watching those.) I've used tilapia, whiting, pollock, cod, haddock, halibut, perch -- pretty much whatever fish I have on hand. Also, any seafood mix can be added. The kind I get at Walmart is a bag of frozen already-cooked fake-crab, octopus, shrimp,squid. NOTE: Because the fake-crab has eggs in it, it's labeled as high-cholesterol. (But it fits my budget, since real crab meat is so expensive. ) Try real crab meat along with shrimp, scallops, or whatever suits your tastes.

Recipe Ingredients for Savory fish stew

2 tbsp Corn Starch plus 4oz water
1 tbsp Worcestershire Sauce
8 tbsp unsalted Butter
4 oz uncooked salt pork
32 oz Whitefish, Mixed Species
21 oz Cooked Seafood Mix
2 medium (2-1/2" dia) Onions
4 stalk, large (11"-12" long) Celery with tops
1 medium raw Bell Pepper Red
1 medium raw Bell Pepper Green
1 medium Squash, Summer, Yellow, Includes Skin
1 medium Squash, Summer, Zucchini, Includes Skin
1 fl oz Lime Juice, Unsweetened
1 tbsp Red Wine Vinegar
4 tsp minced fresh garlic
4 tbsp Fish Soup Mix (Fish Tea) with noodles removed, plus 4 cups water.
3 medium Leeks (bulb and lower leaf portion)
14 1/2 oz Fire-roasted diced tomatoes
28 oz Diced Tomatoes, No Salt Added
1/2 tsp Sea Salt
1 tsp black fine-ground pepper
1 tsp Mrs Dash Original Seasoning Blend
1/2 oz 100% Pure toasted Sesame Seed Oil
1 1/2 cup frozen Sweet Niblets Corn
1/2 tsp thyme
1/2 tsp paprika
1 tsp coarse black pepper
1/2 tsp crushed red pepper or .25 tsp ground cayenne
1/2 tsp crushed or ground Coriander Seed
1/4 tsp fennel seed
10 green onions, small young ones, chopped

Recipe Directions for Savory fish stew

  1. Ok, so first things first. The fish soup seasoning mix comes in packets by the oriental foods. I got mine at Walmart, it's "Grace" brand "Fish Tea". It has fish boullion and little noodles in the packet. I get rid of the noodles and keep the boullion. I imagine there's other ones out there. I believe Knorr makes a fish boullion and Better than Boullion makes a clam base and lobster base, but they don't have them at my store. Or try equal parts clam juice and chicken or vegetable broth. Now here's the thing: I only use a half-strength stock in this soup. But you can adjust to taste. I use one packet of the "Fish Tea" in 4 cups of water, instead of two packets. It's just enough flavor without being overpowering-ly fishy.

  2. Now that you know what broth you're going to use, chop your onions and celery. (you can chop the peppers and squash now too, but set aside for later)

  3. In a large soup pot over high heat(or med-high if a gas range), cook diced salt-pork with butter, coarsely chopped onions, coarsely chopped celery (with tops), and sea salt. While those are cooking, prepare the leeks.

  4. ---To prepare the leeks, cut off the tops so that you are left with the white/light-green part up to where it just starts to turn dark-green.

  5. ---then cut the roots off and slice the white part lengthwise in half. under running water, gently fan the white parts at both ends to rinse out pebbles and mud.

  6. ---(the greens are very tough, and don't have as much flavor, but they can be used in making stock if you don't want to waste them. if so, make sure they're well rinsed to remove pebbles and mud)

  7. ---now finely slice the leeks and add them to the onions and celery

  8. Add the minced fresh garlic, pepper, mrs dash, montreal steak seasoning, red wine vinegar, worcestershire sauce, lime juice, and sesame oil.

  9. Add coarsely chopped bell peppers, and sliced zucchini and yellow squash.

  10. Cook covered, stirring occasionally, until the squash starts to soften.

  11. Add curry powder to taste (I usually add about 4tsp of mild curry powder). If you don't have curry powder, at least add ground cumin and paprika and ginger. It will give some of the same flavor.

  12. Add fire-roasted tomatoes with juice, and diced tomatoes (drained), and corn.

  13. Keep simmering for about 10 minutes, stirring occasionally, but try to keep the pot covered so the veggies will cook faster without losing too much liquid.

  14. Add your 4 cups of stock that you decided on.

  15. Simmer until the vegetables are as tender as you'd like them to be.

  16. Add a couple more cups of water only if needed. you don't want it TOO soupy, but you want enough liquid to simmer the veggies and be able to cover the seafood when you add it.

  17. When the veggies are tender, dice the white fish into large chunks (about 1 or 1.5 inches), and add it to the pot.

  18. Run the frozen cooked seafood mix under running water till thawed, and chop the green onions.

  19. When the white fish is opaque and flakes with a fork, add the seafood and chopped green onions and simmer till heated through (about 2 minutes - DON'T OVERCOOK). At this point it should be almost all veggies and seafood, and there should be just enough water in the soup to cover the veggies and seafood, without being too watery.

  20. Add corn starch to 4 oz water and add to the soup. Continue to simmer another 2 or 3 minutes until thickened. Serve over rice or cornbread, or with garlic toast.

Categories

Seafood, Vegetables, Main Dish

Nutrition Facts
Serving Size 463.0g
Amount Per Serving
Calories
438
Calories from Fat
193
% Daily Value*
Total Fat
21.4g
33%
Saturated Fat
8.0g
40%
Trans Fat
0.0g
Cholesterol
163mg
54%
Sodium
1038mg
43%
Potassium
965mg
28%
Total Carbohydrates
25.1g
8%
Dietary Fiber
5.1g
20%
Sugars
9.3g
Protein
37.2g
Vitamin A 41% Vitamin C 94%
Calcium 16% Iron 39%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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