This Healthy Coconut White Fish Stew is a warm hug in a bowl! With tender white fish, creamy coconut milk, and colorful veggies, it’s like a vacation on your plate.
It’s super easy to make, and you can adjust the spices to your liking. I love serving it with rice or crusty bread to soak up all that delicious broth. Just perfect for chilly nights!
Key Ingredients & Substitutions
White Fish: Cod, tilapia, or haddock are perfect choices for this stew. If you want a firmer texture, consider using halibut or snapper. For a more sustainable option, check out local fisheries.
Coconut Milk: Light coconut milk keeps the dish creamy but not too heavy. If you’re avoiding coconut, try using almond or cashew milk for a different flavor, but it won’t be quite as rich.
Broth: Low-sodium vegetable or fish broth offers depth to the stew. If you don’t have either, water works in a pinch, just remember to adjust the seasonings.
Spices: Turmeric and cumin add warmth to the stew. If you’re looking to spice things up, try adding coriander or curry powder for an extra layer of flavor.
How Do I Get the Perfect Texture for My Fish?
Cooking fish in a stew can be tricky since overcooking makes it tough. Here’s how to do it right:
- Ensure your broth is simmering gently, not boiling fiercely. High heat can break apart the fish.
- Add the fish chunks last and let them cook for just 8-10 minutes.
- Keep an eye on the fish; it’s done when it flakes easily with a fork.
Enjoy making this cozy and nourishing stew! It’s perfect for any night of the week. Don’t forget the rice or bread to soak up that lovely broth!
Healthy Coconut White Fish Stew
Ingredients You’ll Need:
For the Stew:
- 1 lb (450g) white fish fillets (such as cod, tilapia, or haddock), cut into chunks
- 1 tbsp olive oil or coconut oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of fresh ginger, grated
- 1 red bell pepper, diced
- 1 medium carrot, sliced
- 1 cup diced tomatoes (fresh or canned)
- 1 can (14 oz / 400 ml) light coconut milk
- 1 cup low-sodium vegetable or fish broth
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1/2 tsp chili flakes (optional, adjust to taste)
- Salt and freshly ground black pepper, to taste
- Juice of 1 lime
- Fresh cilantro or parsley, chopped (for garnish)
- Cooked rice or crusty bread, for serving
How Much Time Will You Need?
This delicious stew takes about 15 minutes to prepare and another 20 minutes to cook. So, in just under 40 minutes, you’ll have a hearty meal ready for you and your family!
Step-by-Step Instructions:
1. Sauté the Aromatics:
Start by heating the olive or coconut oil in a large pot over medium heat. Once hot, add the chopped onion and sauté it for about 3-4 minutes until it becomes translucent. This forms the flavorful base of your stew!
2. Mix in Garlic and Ginger:
Next, stir in the minced garlic and grated ginger. Cook for another 1-2 minutes, until they are fragrant—this adds a wonderful depth of flavor to your dish.
3. Add the Veggies:
Now, toss in the diced red bell pepper and sliced carrot. Sauté these for about 5 minutes, stirring occasionally, until they start to soften.
4. Incorporate the Spices and Tomatoes:
Stir in the diced tomatoes, ground turmeric, ground cumin, and chili flakes if you’re using them. Season with salt and pepper. Cook this mixture for about 3 minutes to blend the flavors well.
5. Pour in Coconut Milk and Broth:
It’s time to bring in the creamy goodness! Pour in the coconut milk and broth, stirring well to combine. Bring the mixture to a gentle simmer, which will help meld all those flavors together.
6. Add the Fish:
Carefully add the chunks of white fish to the pot. Simmer gently for about 8-10 minutes or until the fish is cooked through and flakes easily with a fork. Be gentle when stirring to keep the fish from breaking apart.
7. Brighten with Lime Juice:
Once the fish is cooked, remove the pot from heat. Stir in the fresh lime juice to brighten up the flavors, giving your stew a zesty kick!
8. Serve and Enjoy:
Ladle the stew into bowls, sprinkle with fresh cilantro or parsley, and serve immediately with a side of cooked rice or crusty bread for dipping. Enjoy your healthy, flavorful coconut white fish stew!
FAQ for Healthy Coconut White Fish Stew
Can I Use Frozen Fish for This Recipe?
Yes, you can use frozen fish! Just make sure to thaw it completely before adding it to the stew. Thaw overnight in the fridge or quickly in a sealed plastic bag submerged in cold water.
What Can I Substitute for Coconut Milk?
If you prefer not to use coconut milk, you can substitute it with almond milk or cashew cream for a nutty flavor, or even use heavy cream for a richer texture. Just keep in mind that the taste will be slightly different!
How Can I Make This Stew Spicier?
To add more heat, increase the amount of chili flakes or incorporate a diced fresh chili pepper. For an even bolder flavor, consider adding a dash of hot sauce just before serving!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 2 days. To reheat, warm gently on the stove or in the microwave, stirring occasionally to ensure even heating.
