Menu Close

Fish Stew – Healthy and Flavorful

This totally simple preparation will make dinner seem elegant and flavorful.  It works with frozen fish fillets as well as fresh, and works surprisingly well in a crock pot.  All you need is rice or couscous and a salad.  Try a glass of wine with it too, yum!  It is a low calorie, low fat feast, using the intrinsic flavors of the simple ingredients to make a delicious dinner.  It’s so simple you can cook it on a weeknight.  If you do it in the crockpot on the weekend, you can take it out and heat it up several nights in a row.

4-6 fresh or frozen fish fillets, cod or something similar

1 quart vegetable stock, homemade or packaged

1 bunch scallions, washed and chopped into 1-inch pieces

2 T. olive oil

1/2 t. red pepper flakes

2 fresh lemons

Heat the oil in a sturdy pot or fry pan.  When the oil is hot, add the pepper flakes and cook for 30 seconds.

Add the stock to the oil mixture.

Put the liquid into your crock pot or stew pot.

Add the fish fillets and the scallions.

Slice the lemons, taking out the seeds.  Put the slices, skin and all, into the pot with the other ingredients.

Heat and then simmer until the fillets are cooked through and flake with a fork.  Frozen fillets will tkae longer, of course.  In the crock pot, allow several hours on high for frozen fillets , two hours on low for fresh.  On the stove, allow an hour for frozen filets and 30 minutes for fresh; make sure not to overcook and not to boil them too vigorously or they will fall apart.  Fish is delicate and needs to be cooked gently.

While this is cooking, cook your rice or couscous and make your salad.

When the stew is done, serve over the rice or couscous in bowls.

This is good with a glass of red or white wine!