More Great Recipes: Beans | Fish | High Protein | Low Calorie

Hearty Fish Stew

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Member since 2012

Serves 4 servings | Prep Time About 15 minutes | Cook Time About 10 minutes


½ onion or 5 or 6 green onions chopped
You'll need a large, non-stick skillet with a lid.

1 tsp chopped garlic
3 Tbl. Olive oil
1 15-oz. can tomato sauce (no high fructose corn syrup)
1 cup water
1 small can sliced black olives
1 can Cannolini beans (white red beans)
1 Tbl. of that hot Vietnamese sauce (or more if you want it really hot)
2 lbs. Basa, Catfish, Cod or Halibut, cut into large but bite-size pieces (You could also add a pound of peeled shrimp) You want to use a firm fish.
Other seasonings you like: Curry, turmeric, basil, pepper, rosemary

Saute onion and garlic in the Olive oil until soft.

Add the tomato sauce, olives, beans, water, hot sauce and other seasonings. Mix well.

Add fish and cover and simmer until fish is flaky. About 5 to 10 minutes.

Serve with steamed broccoli and brown rice or quinoa.

Pairs Well With


What to do with that poor, lonely piece of fish. Stew! This is a one pot, stove-top meal. It's hearty, healthy and fast!

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