All Recipes - Spanish Fish Stew

Spanish Fish Stew



If you’re looking for a cozy, nourishing dinner that fits the MIND Diet and tastes like it came from a seaside café in Spain, this Spanish Fish Stew is for you. It’s full of brain-healthy ingredients like tomatoes, olive oil, garlic, and flaky white fish—and comes together quickly in one pot. The smoky paprika and herbs give it a deep, comforting flavor without being heavy, making it perfect for a weeknight meal or an easy dinner to impress.

Spanish Fish Stew

Servings: 3

Ingredients

  • 3/4 cup tomato sauce
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1/2 medium onion, diced
  • 2 carrots, diced
  • 1 bell peppers, red, diced
  • 1 cup cooked brown rice
  • 1 1/2 cups vegetable broth
  • 1/2 tsp smoked paprika
  • 1/2 tsp dried thyme
  • 1 lb Cod filets
  • lemon juice, from 1/2 lemon
  • salt, to taste
  • pepper, to taste

Instructions

  1. Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add garlic and onion; sauté until translucent.
  2. Stir in carrot and red bell pepper; cook for 5 minutes until softened.
  3. Add 1/4 cup of water, put the lid on and simmer 10 minutes.
  4. Add the tomato sauce, smoked paprika, and thyme or rosemary. Cook for 2–3 minutes to blend.
  5. Stir in the brown rice and broth. Bring to a boil, then reduce heat and simmer for 15–20 minutes.
  6. Gently place cod chunks into the stew. Cover and simmer for 5–7 minutes, or until the fish is opaque and flakes easily. Break up the filets.
  7. Stir in lemon juice. Season with salt and pepper to taste. Garnish with fresh parsley and serve warm.

Serving Suggestions



Published: May 29, 2025