One-Pot Wonders

Southern Fish Stew

by:
June 24, 2013
3.6
5 Ratings
Southern Fish Stew
Photo by The Well-Fed Heart
  • Serves 4
Author Notes

Put some South in your mouth! Healthier than jambalaya and easier and more economical than bouillabaisse, this one-dish stew features convenient frozen veggies and protein-rich firm fish. And, it’s loaded with nutrients like Vitamin C and magnesium, which help control blood pressure, and lycopene, which may help prevent prostate cancer. —Susan E. Levy

What You'll Need
Ingredients
  • 1 medium onion, sliced into thin strips
  • 1 cup lima beans, canned or frozen
  • ½ cups chicken or vegetable broth, low sodium
  • 2 cups fresh or frozen okra
  • 1 14.5 ounces can tomatoes with juice, diced or cut, stewed or with spices
  • 1 teaspoon basil, oregano, thyme
  • 1 pinch cayenne (optional for a little zing)
  • ¾ pounds firm fish cut into edible chunks (snapper or cod are excellent)
Directions
  1. Spray nonstick pan with olive oil and sauté the onion over medium heat for a few minutes until wilted, but not brown.
  2. Stir in lima beans and chicken broth. Simmer covered for 5 minutes.
  3. Serve in bowls by itself or over a ½ cup serving of rice or polenta. Garnish with sliced black olives and chopped cilantro.
  4. Per serving: 187 calories, 21 gm protein, 24 gm carbohydrate,1 gm fat, 0 gm sat, 0 gm mono, 31 mg cholesterol, 5 gm fiber, 320 mg sodium
  5. THE SEASONED COOK You can substitute green bean, zucchini, kale, spinach or shredded cabbage for okra or lima beans. Keep it simple. Also, keep frozen or canned vegetables on hand to create this perfect simple supper if you are low on fresh ones. For an even more down home flavor, use smoked paprika.
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3 Reviews

Michelle F.
Michelle F. November 8, 2020
I agree with KS--this recipe shouldn't be on here since it doesn't tell one how to cook over half the ingredients. Who's reviewing these recipes for completeness? I went out and bought all the ingredients and now don't know what to do. Very disappointing.
 
Buster's F.
Buster's F. August 15, 2024
You are right - the recipe directions were clearly truncated. Sad the author never bothered to correct.
Here - 3. Add the okra, tomatoes and herbs after simmering the limas for 5-15 minutes. Simmer the okra until done (taste and use mouth feel - want tender slices) - about 20 minutes.
4.Slide the fish in last an simmer until the fish is opaque and firm.
I suggest a 1 teaspoon of Worcestershire sauce in with the okra and tomatoes and a bottle of Texas Pete and/or Trappey's Hot Peppers in Vinegar for serving. Though home pickled long red thick cayennes and sport peppers are the best.
Hope that helps.
 
KS
KS January 21, 2019
How is this a complete recipe when it doesn't mention what to do with the FISH??