This flavorful stew has become a family favorite in my house. I love it because it’s so easy to make and it’s loaded with protein and nutrient-rich veggies like tomato, kale and carrots. But its biggest selling point, of course, is the fantastic flavor, thanks to the mix of ingredients and seasonings. Whip up a batch today and see what your crew thinks.

Try my Miso-Glazed Scallops.

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Coconut and Tomato Cod Stew

I love it because it’s so easy to make and it’s loaded with protein and nutrient-rich veggies like tomato, kale and carrots.
Servings: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
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Ingredients
 

  • 1 yellow onion, finely diced
  • 1 teaspoon ground cumin
  • 2 tomatoes, chopped
  • 1 cup carrots, chopped or cut into small matchsticks
  • 1 cup chopped kale leaves
  • 1 serrano pepper, seeded and minced
  • 1 to 2 cups canned light coconut milk, mix well after opening
  • 1 pound cod fillets, cut into large, bite-size pieces
  • ¾ to 1 teaspoon kosher salt, or more to taste
  • Ground black pepper to taste
  • 1 to 2 tablespoons fresh lemon or lime juice, optional

Optional garnish suggestions

  • ¼ cup minced parsley or cilantro
  • ¼ cup toasted, chopped nuts (cashews, almonds, walnuts, peanuts or pecans)
  • ¼ cup toasted coconut flakes

Instructions
 

  • Liberally coat a deep skillet with olive oil spray and warm over medium-high heat. Add the onion and sauté until soft and slightly browned, about 5 minutes.
  • Stir in the cumin, tomatoes, carrots, kale, pepper, and coconut milk. Bring to a light boil (add more coconut milk if there’s not enough liquid), then reduce heat and simmer until the tomatoes start to break down, about 5 to 8 minutes.
  • Add the fish, mix gently and simmer until the fish is cooked through, just about 5 minutes. Add the salt and some optional lemon or lime juice. Taste and season with additional salt and pepper to taste.
  • Spoon into bowls and garnish with optional parsley or cilantro and nuts or coconut flakes.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Calories: 180Carbohydrates: 11gProtein: 22gTotal Fat: 5g— Unsaturated Fat: 1.5g— Saturated Fat: 3.5gCholesterol: 50mgSodium: 460mgFiber: 2gTotal Sugar: 5g— Natural Sugar: 5g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!