Cod + White Bean Stew | Easy Diabetes Diet Meals

To start, our heart-warming recipe will take you on an unforgettable journey through flavors. This comforting Hearty Cod and White Bean Stew combines succulent cod, aromatic veggies and herbs, and creamy white beans, all simmered together in a savory seafood broth. It’s the perfect diabetic friendly dish to warm you up and enjoy with your loved ones.

Furthermore, this easy recipe will be both fun to prepare and incredibly delicious. Everything from chopping the vegetables to simmering the succulent cod will be like stepping into a sanctuary of good food. This recipe is full of healthy ingredients with tons of flavor and aromas. It’s perfect for cooking with your family or preparing alone during a quiet night at home.

Recipe for Hearty Cod and White Bean Stew

In addition, like many dishes around the world it’s hard to pinpoint who first created this satisfying stew. We can trace white beans and the earliest bean stews to the Americas. Hearty cod stews are very popular in northwestern Europe. For the last few centuries, places like Brazil, Spain, and São Tomé and Príncipe, have created their own stews that blend these two healthy ingredients. Regardless of where this dish comes from, it’s the perfect addition to a savory diabetes diet menu.

How To Make Cod and White Bean Stew

Firstly, place the cod filets in a medium bowl and squeeze the lemon juice over them. Set aside, and in a large pot, heat the olive oil over medium-high heat.

Secondly, Add the thinly sliced onion, red bell pepper, tomato paste, paprika, cumin, and dried oregano. Cook while stirring for about a minute until the vegetables are slightly softened.

Thirdly, pour in the seafood stock and add the drained diced tomatoes. Bring the mixture to a light boil.

Fourthly, is to add the white beans, chopped carrots, potatoes, and fresh thyme to the pot. Cover with a lid, reduce the heat to medium-low, and let it simmer for about 20 minutes until the vegetables are tender.

In addition, carefully place the cod filets and salt into the pot. Gently stir and break the fish apart halfway through cooking until the cod is opaque and flakes easily with a fork, about 8 to 10 minutes. Discard the thyme sprigs.

Last but not least, divide the hearty stew among 4 bowls. Serve each bowl with slices of creamy avocado and chopped parsley.

To top it off, this Hearty Cod and White Bean Stew is full of nutrition and fits into a diabetes conscious diet. It’s rich in healthy protein and low in saturated fat. Below is our recipe and a few variations to make it fit to your own personal taste.

Hearty Cod + White Bean Stew

Cod and White Bean Stew is a comforting diabetes-friendly dish that’s full of cod, aromatic veggies, herbs, and beans.

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Prep Time 15

Cook Time 30

Course Main Course

Servings 4

Ingredients

4 4oz cod filets
1/2 lemon
2 tbsp olive oil
1/2 medium onion, thinly sliced
1 red bell pepper, thinly sliced
2 tbsp tomato paste
1/2 tsp paprika
1/4 tsp ground cumin
2.5 cups seafood stock
1 cup canned diced tomatoes, drained
1 15oz can white beans, drained and rinsed
3 medium carrots, peeled and chopped into 1/4-inch chunks
3 medium potatoes, chopped into small 1/2-inch chunks
2 sprigs fresh thyme
1/4 tsp salt
1 avocado
optional fresh parsley for garnishing

Instructions

Place cod filets in a medium bowl and squeeze lemon juice over them. Set aside.
In a large pot, heat olive oil over medium-high heat. Add thinly sliced onion, red bell pepper, tomato paste, paprika, cumin, and dried oregano. Cook while stirring for 1 minute until vegetables are slightly softened.
Pour in seafood stock and add drained diced tomatoes. Bring mixture to a light boil.
Add white beans, chopped carrots, potatoes, and fresh thyme to the pot. Cover with a lid, reduce the heat to medium-low, and let simmer for about 20 minutes until the vegetables are tender.
Carefully place the cod filets and salt into the pot. Gently stir and break fish apart halfway through cooking until cod is opaque and flakes easily with a fork, about 8 to 10 minutes. Discard thyme sprigs.
Divide the hearty stew among 4 bowls. Serve each bowl with slices of creamy avocado and chopped parsley.

Notes

Variations

For extra heat, I like to top the stew with a drizzle of habanero hot sauce. You can also add more color and flavor by garnishing each bowl with a sprinkle of fresh chopped parsley.
If you prefer a thicker stew, you can mash some of the white beans and potatoes against the side of the pot during cooking. To really enhance that veggie flavor, add other vegetables like spinach, kale, or zucchini.

Keyword fish, stew, soup

FAQ

Can I use a different type of fish in this White Bean Stew?

Absolutely! You can substitute cod with other firm white fish like haddock, halibut, or tilapia.

Can I make this stew ahead of time?

Yes, you can prepare the stew in advance and store it in an airtight container in the refrigerator for up to 3 days. Reheat it gently on the stovetop before serving.

Storage Information

Store any leftover stew in a sealed container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave until heated through before enjoying.