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Healthy Coconut White Fish Stew Recipe

Healthy Coconut White Fish Stew Recipe for a Cozy Night In

This Healthy Coconut White Fish Stew Recipe combines tender fish with creamy coconut milk for a comforting, gluten-free meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Tropical
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew Base
  • 1 lb White Fish (cod, tilapia, or halibut)
  • 1 can Coconut Milk For a lighter option, use almond or cashew milk
  • 2 cups Low-sodium Broth Vegetable or fish broth works well
  • 1 medium Onion Yellow or white onion preferred
  • 2 cloves Garlic Minced
  • 1 tablespoon Ginger Fresh, grated
For the Vegetables
  • 1 medium Red Bell Pepper Diced
  • 1 medium Carrot Sliced
  • 1 can Diced Tomatoes Canned or fresh
For the Spice Blend
  • 1 teaspoon Turmeric
  • 1 teaspoon Cumin
  • 1 pinch Chili Flakes Adjust to taste
For Serving
  • 1 half Lime Juice
  • 1 bunch Fresh Cilantro or Parsley For garnish

Equipment

  • Large pot

Method
 

Step‑by‑Step Instructions
  1. Heat the Base: In a large pot, heat 2 tablespoons of olive or coconut oil over medium heat. Add chopped onion and sauté for 3–4 minutes until translucent.
  2. Add Aromatics: Introduce minced garlic and grated ginger. Cook for 1–2 minutes until fragrant.
  3. Incorporate Vegetables: Stir in diced red bell pepper and sliced carrot. Sauté for 5 minutes until softened.
  4. Add Flavorful Ingredients: Mix in diced tomatoes, turmeric, cumin, and chili flakes. Season with salt and pepper, cooking for 3 minutes.
  5. Create the Stew Base: Pour in coconut milk and low-sodium broth. Bring to a simmer over medium heat.
  6. Add the Fish: Carefully add chunks of white fish to the pot. Cook for 8–10 minutes until opaque and flaky.
  7. Finish and Serve: Stir in lime juice, garnish with fresh herbs, and serve warm with rice or crusty bread.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 30gProtein: 25gFat: 15gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 5gSugar: 5gVitamin A: 30IUVitamin C: 50mgCalcium: 5mgIron: 10mg

Notes

For optimal texture, avoid overcooking the fish, and ensure it's completely thawed if using frozen fish. Adjust spice levels according to preference.

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