Browse Recipe Categories or

Fish Stew with Tomatoes

Fish Stew with Tomatoes
×

Fish Stew with Tomatoes

This one-pot meal provides a hearty dinner on any chilly evening. 

Ingredients

Servings  4  

  • 1 teaspoon canola or corn oil
  • 1 medium green bell pepper, chopped
  • 1 medium carrot, quartered lengthwise and chopped
  • 1/2 medium onion, chopped
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 1 cup water
  • 6 ounces baking potatoes, peeled and diced
  • 1 teaspoon salt-free Cajun or Creole seasoning blend
  • 3 thin mild fish fillets, such as catfish or tilapia (about 4 ounces each), cut into 1-inch cubes
  • 2 teaspoons light tub margarine
  • 1/2 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. In a Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the bell pepper, carrot, and onion for 3 minutes, or until the onion is soft, stirring frequently. Stir in the tomatoes with liquid, water, potato, and seasoning blend. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the potato pieces are tender.
  2. Gently stir in the fish. Cook, covered, for 5 minutes, or until the fish flakes easily when tested with a fork. Remove from the heat.
  3. Gently stir in the margarine and salt, being careful not to break up the fish. Let stand, covered, for 5 minutes so the flavors blend. Ladle into soup bowls.

Keep it Healthy: If you have difficulty finding salt-free Cajun or Creole seasoning, you can easily make your own no-sodium variety. In a small bowl, stir together 1/2 teaspoon each of chili powder, ground cumin, onion powder, garlic powder, paprika, and pepper, and, if you wish, 1/8 teaspoon of cayenne (this makes just over 1 tablespoon of the blend). While you have the ingredients out, you may want to double or triple the amounts and keep the extra blend in an airtight container with a shaker top so you can easily sprinkle some on seafood, poultry, meat, and vegetables.

Nutrition Facts

Fish Stew with Tomatoes
CaloriesCalories
172 Per Serving
ProteinProtein
19g Per Serving
FiberFiber
3g Per Serving
Cost Per ServingCost Per Serving
$2.50

Nutrition Facts

Calories 172
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 36 mg
Sodium 371 mg
Total Carbohydrate 16 g
Dietary Fiber 3 g
Sugars 6 g
Protein 19 g

Dietary Exchanges
1 vegetable, 1/2 starch, 2 1/2 lean meat

 
This one-pot meal provides a hearty dinner on any chilly evening. 

Nutrition Facts

Fish Stew with Tomatoes
CaloriesCalories
172 Per Serving
ProteinProtein
19g Per Serving
FiberFiber
3g Per Serving
Cost Per ServingCost Per Serving
$2.50
×
Calories 172
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 36 mg
Sodium 371 mg
Total Carbohydrate 16 g
Dietary Fiber 3 g
Sugars 6 g
Protein 19 g

Dietary Exchanges
1 vegetable, 1/2 starch, 2 1/2 lean meat

Ingredients

Servings  4  

  • 1 teaspoon canola or corn oil
  • 1 medium green bell pepper, chopped
  • 1 medium carrot, quartered lengthwise and chopped
  • 1/2 medium onion, chopped
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 1 cup water
  • 6 ounces baking potatoes, peeled and diced
  • 1 teaspoon salt-free Cajun or Creole seasoning blend
  • 3 thin mild fish fillets, such as catfish or tilapia (about 4 ounces each), cut into 1-inch cubes
  • 2 teaspoons light tub margarine
  • 1/2 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. In a Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the bell pepper, carrot, and onion for 3 minutes, or until the onion is soft, stirring frequently. Stir in the tomatoes with liquid, water, potato, and seasoning blend. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the potato pieces are tender.
  2. Gently stir in the fish. Cook, covered, for 5 minutes, or until the fish flakes easily when tested with a fork. Remove from the heat.
  3. Gently stir in the margarine and salt, being careful not to break up the fish. Let stand, covered, for 5 minutes so the flavors blend. Ladle into soup bowls.

Keep it Healthy: If you have difficulty finding salt-free Cajun or Creole seasoning, you can easily make your own no-sodium variety. In a small bowl, stir together 1/2 teaspoon each of chili powder, ground cumin, onion powder, garlic powder, paprika, and pepper, and, if you wish, 1/8 teaspoon of cayenne (this makes just over 1 tablespoon of the blend). While you have the ingredients out, you may want to double or triple the amounts and keep the extra blend in an airtight container with a shaker top so you can easily sprinkle some on seafood, poultry, meat, and vegetables.
 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.