White Fish Stew

The American Heart Association recommends eating at least two servings of fish per week. To which I used to say: how? Truthfully, it’s a lot easier since I broke out of the boring-fish-fillet and overpriced sushi box, and started putting fish in other stuff. This soup is filling, tasty, and affordable, even when using frozen white fish from the grocery store. Serve with warm, crusty bread for a full meal.

Yield: 4 servings

Time: 35 minutes

This recipe is adapted from https://www.simplyrecipes.com/recipes/dads_fish_stew/.


  • 5 tablespoons olive oil

  • 1 medium yellow onion, chopped

  • 2 medium potatoes, peeled and chopped into bite-sized pieces

  • 3 garlic cloves, minced

  • 1 14-ounce can of diced tomatoes with their juices

  • 2 cups broth or stock

  • 1 tablespoon apple cider vinegar

  • 1 tablespoon soy sauce (use gluten-free if desired or necessary)

  • 1 teaspoon hot sauce, plus more to taste

  • 2-3 teaspoons Italian seasoning, to taste

  • Salt to taste

  • Pepper to taste

  • 1 1/2 pounds fish fillets, defrosted and cut into 2-inch pieces


  1. Heat olive oil in a large soup or stock pot over medium-high heat.

  2. When the oil is warm, add the onion and saute for four-five minutes, then add the garlic and cook for another minute.

  3. Add the tomatoes, potatoes, broth, vinegar, and soy sauce to the onions and garlic, and bring to a boil. Then, reduce the heat and simmer the mixture for twelve-fifteen minutes, or until potato is tender.

  4. Add the fish, hot sauce, Italian seasoning, salt, and pepper, and simmer for five more minutes, or until fish is cooked.

  5. Serve topped with additional pepper and hot sauce if desired.

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