- Calories: 180
- Protein: 22 g
- Total Fat: 5 g
- Unsaturated Fat: 1.5 g
- Saturated Fat: 3.5 g
- Cholesterol: 50 mg
- Total Carbohydrate: 11 g
- Dietary Fiber: 2 g
- Total Sugar: 5 g
- Natural Sugar: 5 g
- Added Sugar: 0 g
- Sodium: 460 mg
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.
- Prep time
- Total Time
- 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
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.
Nutrition analysis courtesy of Genesis® R&D