Fish Stew


  • Category: Cancer, Heart Health
  • Meal: Dinner
  • Main Ingredients: Flaky White Fish, Tomatoes, Cilantro Leaves
  • Servings: Makes 6

Fish is a healthy food you should eat at least twice per week for heart health (just make sure you eat the sustainable, low-mercury kinds). An easy recipe for Latin-inspired fish stew makes this one-pot dish perfect for a weeknight meal.


  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • 1 pound flaky white fish (try haddock or tilapia), cut into 1 1 /2-inch pieces
  • 1 can diced tomatoes
  • 1 poblano pepper, chopped
  • 2 tablespoons cilantro leaves, chopped
  • 2 tablespoons green olives, chopped
  • 1 tablespoon capers, drained
  • 1 teaspoon dried oregano
  • salt and pepper to taste


Heat the oil in a large pot and add the onions and garlic. Saute until soft, about 3 minutes. Add the fish, tomatoes, poblano, cilantro, olives, capers, oregano and seasoning. Add ¼ to ½ cup water. Cover and simmer for 20 minutes. Serve over rice and topped with sliced avocado.

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