Fish Stew Low Sodium Recipes

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SPICY FISH STEW



Spicy Fish Stew image

This wonderfully flavorful spicy fish stew is one of my favorite ways to incorporate more fish into my diet.

Provided by Vered DeLeeuw

Categories     Main Course

Time 30m

Number Of Ingredients 11

2 tablespoons olive oil
1 tablespoon minced fresh garlic
1 tablespoon sweet paprika
1 teaspoon ground cumin
1 teaspoon coriander
1/2 teaspoon crushed red peppers
3 cups Pomi strained tomatoes (or canned tomato sauce, no salt added*)
2 teaspoons Diamond Crystal kosher salt
2 (6 oz) cod fillets (cut into 2-inch chunks)
2 (6 oz) salmon fillets (cut into 2-inch chunks)
2 tablespoons chopped parsley (or cilantro)

Steps:

  • Heat the olive oil in a large, heavy saucepan over medium heat. Add the garlic and spices. Cook, stirring, for 30 seconds.
  • Whisk in the tomato sauce and kosher salt. When the mixture starts to boil, add the fish pieces, spooning the sauce on top to cover them. Bring back to a gentle boil.
  • Cover (use heavy-duty foil if your skillet does not come with a lid), lower the heat to medium-low, and cook until the fish is cooked through, about 15 minutes. Garnish with parsley and serve.

Nutrition Facts : ServingSize 0.25 recipe, Calories 332 kcal, Carbohydrate 13 g, Protein 33 g, Fat 15 g, SaturatedFat 2 g, Sodium 678 mg, Fiber 4 g

SLOW-COOKED FISH STEW



Slow-Cooked Fish Stew image

I love fish and chowder, so this stew is a favorite of mine. It's made without cream or whole milk for a healthier touch. To add richness and extra flavor, top servings with a little grated cheddar.-Jane McMillan, Dania Beach, Florida

Provided by Taste of Home

Categories     Dinner     Lunch

Time 6h55m

Yield 8 servings (3 quarts).

Number Of Ingredients 18

1 pound potatoes (about 2 medium), peeled and finely chopped
1 package (10 ounces) frozen corn, thawed
1-1/2 cups frozen lima beans, thawed
1 large onion, finely chopped
1 celery rib, finely chopped
1 medium carrot, finely chopped
4 garlic cloves, minced
1 bay leaf
1 teaspoon lemon-pepper seasoning
1 teaspoon dried parsley flakes
1 teaspoon dried rosemary, crushed
1/2 teaspoon salt
1-1/2 cups vegetable or chicken broth
1 can (10-3/4 ounces) condensed cream of celery soup, undiluted
1/2 cup white wine or additional vegetable broth
1 pound cod fillets, cut into 1-inch pieces
1 can (14-1/2 ounces) diced tomatoes, undrained
1 can (12 ounces) fat-free evaporated milk

Steps:

  • In a 5-qt. slow cooker, combine the first 15 ingredients. Cook, covered, on low 6-8 hours or until potatoes are tender., Remove bay leaf. Stir in cod, tomatoes and milk; cook, covered, 30-35 minutes longer or until fish just begins to flake easily with a fork.

Nutrition Facts : Calories 186 calories, Fat 2g fat (0 saturated fat), Cholesterol 20mg cholesterol, Sodium 488mg sodium, Carbohydrate 29g carbohydrate (9g sugars, Fiber 5g fiber), Protein 14g protein. Diabetic Exchanges

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