This flavorful and yummy fish stew is a great way to satisfy your seafood craving and also get good sources of unsaturated fatty acid and protein. Enjoy!



 

    Serves: 4 servings    Total Time:  60 minutes Prep Time: 20 minutes Cook Time: 40 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Brown\_rice - 1 cup, dry  Water - 2 cups White\_fish - 1 lb firm Halibut, Black Cod, Sea Bass Limes - 2 whole Oil - 2 Tablespoon (coconut or olive) Onion - 1 small, white Carrots - 3 medium/large Red\_bell\_pepper - 1 whole Garlic - 3 cloves Tomato\_paste - 1 Tablespoon (optional/ if you have it)  Paprika - 2 teaspoons Cumin - 2 teaspoons Cayenne\_pepper - 1 teaspoons Salt - ½ teaspoon  Coconut\_milk - 1 (14oz) can light Tomatoes - 1 (14oz) can crushed  Cilantro - 1 bunch  

## Instructions

Step 1

Add the rice and water to a saucepan, turn the heat to medium-high and bring to a boil. Once boiling, turn the heat to low, stir, and cover. Cook for 30 minutes or until water is absorbed and rice is tender. 

Step 2

While the rice is cooking, pat the fish dry with a paper towel and cut into 2 inch pieces. Put the fish into a bowl and add the zest and juice from 1 lime and a pinch of salt. Stir gently to mix and set aside.

Step 3

Chop the onion, carrots and bell pepper into small inch pieces. Mince the garlic.

Step 4

In a large saute pan, heat the oil over medium high heat. Add onion, carrots and bell pepper, stir, and cook for 5 minutes. 

Step 5

Add the garlic, tomato paste, paprika, cumin, cayenne pepper, and salt. Stir and cook for 2 minutes. 

Step 6

Add the coconut milk and crushed tomatoes. Reduce heat to medium, cover and simmer gently for 5 minutes. 

Step 7

Add the fish and simmer gently for 4-6 minutes or until it’s cooked through. 

Step 8

While the fish is cooking, chop the cilantro and cut the second lime into wedges. 

Step 9

Serve brown rice topped with stew, cilantro, and a lime wedge. 

 

### Notes

## Nutrition Information

  Serving Size: 1/4 serving Calories: 448 Calories Fat: 12 Saturated Fat: 3 Carbohydrates: Net Carb: 55 Dietary Fiber: 7 Protein: 32 Sodium: 321