Healthy Fish Stew

Still feeling fluffy from all of your pre-Christmas parties? Enter this stew. At about 370 calories per serving, and 20 minutes to cook, why not? Based mostly on vegetables, but with enough heft from potatoes and enough protein to keep you full, this is one of my favorite lunches to make. I don’t necessarily meal prep it. Honestly, I don’t know why you couldn’t. But I just haven’t. Maybe that week I couldn’t find all of my meal-sized Tupperware, which is actually probably a good thought.

Healthy, easy, quick. Isn't that what we all want this time of year?

Actually, now that I think about it, it is more likely that my biggest pot doesn’t fit enough of this soup to meal prep. Which is ok. I don’t have the funds or inclination right now purchase fancy cookware or ingredients. Both my pots, my favorite mug, and my electric kettle were all collected from people leaving them behind when they moved out for the summer at my undergrad. Being a student means making do. That’s where I am right now, and for at least the next 18 months. But that’s ok. Work your way up to fancy pots and pans and knives and cheese and the best meat you can afford.

Anyway, this soup is delicious. And, because it only takes about 20 minutes to make, there is really no reason to not cook it for dinner tonight.

 

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Serves 1, but doubles really well.

Time – about 20 minutes

Ingredients:

  • 1 small onion, chopped
  • 1 cup carrots, sliced thin
  • 4-5 celery stalks
  • a teaspoon or so of oil
  • 3/4 cup baby potatoes
  • 1 teaspoon fennel
  • pinch of salt and pepper
  • 2 teaspoons dill
  • 1.5 cup chicken broth (or any broth of your choice. If you’re feeling, well not saucy, you could even use water)
  • 1 filet tilapia (I like to just get it frozen at Aldi. If you do use frozen fish, defrost it before starting. If you forget, put it in a bit of running water).

Method:

  1. Prepare the veggies. Chopped the onion into smallish pieces.  Slice your celery once or twice long way, and then dice. Heat the oil in a saucepan over medium heat, and then add the onions, celery, and carrots. While the veggies are cooking, slice the potatoes into quarters. Set aside.
  2. Once the onions are transparent and the carrots have softened, add the fennel and dill. Stir, and then add the potatoes and broth. Bring to a boil.
  3. Finish. Once the potatoes are soft, add the tilapia. Cook for a further 2-3 minutes, or until the fish flakes. Serve, and enjoy!

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