Tilapia Stew Recipe

Cheetahshop

June 01, 2023

Introduction

Tilapia is a popular fish that is widely available and very versatile. It is a lean fish that is low in calories and high in protein, making it an excellent choice for a healthy meal. Tilapia stew is a hearty and flavorful dish that is perfect for a cold winter night. It is easy to make and can be customized to suit your taste preferences.

Ingredients

1 pound tilapia fillets, cut into bite-sized pieces
1 large onion, chopped
3 cloves garlic, minced
1 green bell pepper, chopped
1 red bell pepper, chopped
1 can diced tomatoes, undrained
1 can tomato sauce
2 cups chicken broth
1 tablespoon paprika
1 tablespoon cumin
1 tablespoon oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped fresh parsley

Instructions

Step 1: Prepare the ingredients

Start by cutting the tilapia fillets into bite-sized pieces. Chop the onion, garlic, green bell pepper, and red bell pepper. Open the can of diced tomatoes, but do not drain it. Measure out the chicken broth and set aside.

Step 2: Sauté the vegetables

Heat a large pot or Dutch oven over medium-high heat. Add a tablespoon of oil and swirl to coat the bottom of the pot. Add the chopped onion and sauté for 3-4 minutes, or until softened. Add the minced garlic and sauté for another minute. Add the chopped bell peppers and sauté for 3-4 minutes, or until the peppers are tender.

Step 3: Add the spices

Add the paprika, cumin, oregano, salt, and black pepper to the pot. Stir well to combine and cook for 1-2 minutes, or until the spices are fragrant.

Step 4: Add the liquids

Add the can of diced tomatoes (undrained), the can of tomato sauce, and the chicken broth to the pot. Stir well to combine and bring the mixture to a simmer.

Step 5: Add the tilapia

Add the bite-sized pieces of tilapia to the pot. Stir gently to coat the fish with the tomato sauce and vegetables. Cover the pot with a lid and simmer for 10-15 minutes, or until the fish is cooked through.

Step 6: Garnish and serve

Chop the fresh parsley and sprinkle it over the top of the stew. Serve the tilapia stew hot with your favorite side dishes, such as rice, bread, or vegetables.

Nutrition

This tilapia stew recipe makes approximately 6 servings. Each serving contains approximately:

Calories: 193
Protein: 23g
Carbohydrates: 14g
Fat: 5g
Saturated Fat: 1g
Cholesterol: 50mg
Sodium: 707mg
Potassium: 777mg
Fiber: 3g
Sugar: 7g
Vitamin A: 38% DV
Vitamin C: 107% DV
Calcium: 5% DV
Iron: 12% DV

Conclusion

Tilapia stew is a delicious and healthy meal that is easy to make and perfect for a cold winter night. With its combination of lean protein, flavorful vegetables, and aromatic spices, this stew is sure to become a family favorite. Customize the recipe to suit your taste preferences by adjusting the amount of spices or adding other vegetables. Enjoy!