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I stumbled upon this bean fish stew recipe during a chilly evening, craving something hearty yet light. Combining tender white fish chunks with creamy cannellini beans in a savory tomato-based broth, this dish quickly became my go-to comfort food. What I love most? Its simplicity and depth of flavor. Ready in under 30 minutes, this stew packs a punch with zesty lemon and fresh parsley. Perfect for busy weeknights or lazy weekends, it's guaranteed to warm you up from inside out.
Ingredients for Delicious Bean Fish Stew
- Olive oil: Adds richness and depth to the stew, enhancing flavors and preventing ingredients from sticking to the pot.
- Onion: Provides a savory base and sweetness to the stew, adding layers of flavor and complexity to the dish.
- Garlic: Infuses the stew with a pungent and aromatic flavor, enhancing the overall taste and aroma of the dish.
- Diced tomatoes: Adds a tangy sweetness and acidity to the stew, creating a robust and flavorful base for the dish.
- Cannellini beans: Bring a creamy texture and nutty flavor to the stew, adding protein and fiber to the dish.
- White fish fillets: Provide a delicate and mild flavor to the stew, complementing the other ingredients without overpowering them.
- Fish stock: Enhances the seafood flavor of the stew, adding depth and richness to the broth for a more robust taste.
- Lemon juice: Adds a bright and citrusy flavor to the stew, balancing the richness of the dish with a refreshing acidity.
- Fresh parsley: Offers a fresh and herbaceous element to the stew, brightening up the flavors and adding a pop of color.
Read more: Brazilian Fish Stew Recipe
Essential Tools and Equipment for Bean Fish Stew
- Large pot: Essential for cooking the stew and accommodating all the ingredients.
- Wooden spoon: Ideal for stirring the stew without damaging the fish chunks.
- Knife: Necessary for chopping the onion and cutting the fish fillets into chunks.
Bean Fish Stew Recipe
A hearty and flavorful stew combining beans and fish, perfect for a cozy meal.
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Equipment
- Large pot
- Wooden Spoon
- Knife
- Cutting board
Ingredients:
Main Ingredients
- 2 tbsp Olive Oil
- 1 medium Onion, chopped
- 2 cloves Garlic, minced
- 1 can Diced Tomatoes 400g can
- 1 can Cannellini Beans, drained and rinsed 400g can
- 500 g White Fish Fillets, cut into chunks
- 2 cups Fish Stock
- 1 tsp Salt
- 1/2 tsp Black Pepper
- 1 tbsp Lemon Juice
- 1/4 cup Fresh Parsley, chopped
Read more: Southern Fish Stew Recipe
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add chopped onion and cook until translucent, about 5 minutes.
- Stir in minced garlic and cook for another minute.
- Add diced tomatoes and cook for 5 minutes.
- Stir in cannellini beans and fish stock. Bring to a simmer.
- Add fish chunks, salt, and pepper. Cook until fish is opaque and cooked through, about 10 minutes.
- Stir in lemon juice and chopped parsley before serving.
Notes:
Serve with crusty bread for a complete meal.
Nutrition value:
Calories: 350kcalCarbohydrates: 30gProtein: 35gFat: 10gSaturated Fat: 2gCholesterol: 60mgSodium: 800mgPotassium: 1200mgFiber: 8gSugar: 6gVitamin A: 500IUVitamin C: 20mgCalcium: 100mgIron: 4mg
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Tried this recipe?Let us know how it was!
Read more: African Fish Stew Recipe
Tips for Making Bean Fish Stew Ahead of Time
Make Ahead Instructions
- Prepare the stew as directed but do not add the fish.
- Let the stew cool completely before refrigerating in an airtight container.
- When ready to serve, reheat the stew, add the fish, and cook until the fish is done.
Freezing Instructions
- Prepare the stew without adding the fish.
- Allow the stew to cool completely.
- Transfer the stew to a freezer-safe container or bag, leaving some room for expansion.
- Label the container with the date and freeze for up to 3 months.
- To serve, thaw the stew in the refrigerator overnight, reheat, add the fish, and cook until the fish is cooked through.
When making this stew, try adding a splash of white wine for extra depth of flavor. It complements the fish and beans beautifully.
Frequently Asked Questions About This Stew Recipe
FAQ:
Can I use a different type of bean in this stew?
Yes, you can substitute cannellini beans with other white beans like navy beans or great northern beans.
How can I make this stew more spicy?
To add some heat, you can include a pinch of red pepper flakes or a dash of hot sauce to the stew.
Can I use frozen fish instead of fresh fish?
Yes, you can use frozen fish in this recipe. Just make sure to thaw it completely before adding it to the stew.
How long can I store leftovers of this stew?
You can store leftovers of this stew in an airtight container in the refrigerator for up to 3 days.
Can I freeze this stew?
Yes, you can freeze this stew. Just let it cool completely, then transfer it to a freezer-safe container and freeze for up to 3 months.
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