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.
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.