Lake whitefish is a freshwater swimmer with a delicately flavoured flesh and a range across much of Canada. They are especially known for their small head in relation to the length of their bodies. Reel it in and then rustle up this hearty stew as a nutritious and delicious way to take the edge off the winter chill. Serve with crusty whole grain bread.
Other fish to try
Many other white-fleshed fish, such as perch, hake, and cod, can also star in this recipe.
Green catch
Hanging out over a hole with fishing rod in hand is one of the most sustainable fishing practices around. But if you’re fishing for dinner from the store, it can be tricky to ensure you make the healthiest choice for our lakes and oceans. Go to oceanwise.ca/seafood to search for seafood options that you can truly feel good about serving up.
Whitefish Stew
Ingredients
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1 large onion, diced
- 2 medium carrots, peeled and chopped
- 1 lb (450 g) baby potatoes, quartered
- 1/2 tsp (2 mL) salt
- 2 celery stalks, sliced
- 3 garlic cloves, minced
- 1 tsp (5 mL) dried thyme
- 1 tsp (5 mL) ground coriander
- 1/2 tsp (2 mL) red chili flakes
- 1/4 tsp (1 mL) ground black pepper
- 3/4 cup (180 mL) white wine
- 1 - 28 oz (798 mL) can diced fire-roasted tomatoes
- 1 cup (250 mL) low-sodium chicken or fish broth
- 1 1/2 lbs (750 g) skinless whitefish fillet, sliced into 1 in (2.5 cm) pieces (or see ìOther fish to tryî)
- 2 Tbsp (30 mL) red wine vinegar
- Fresh parsley, dill, or cilantro, for garnish
- Cracked black pepper
Nutrition
Per serving:
- calories310
- protein24g
- fat12g
- saturated fat2g
- trans fat0g
- carbohydrates23g
- sugars6g
- fibre4g
- sodium424mg
Directions
01
Heat oil in large saucepan over medium heat. Add onion, carrots, potatoes, and salt; cook for 6 minutes. Stir in celery and garlic; cook for 1 minute. Add thyme, coriander, chili flakes, and pepper; heat for 30 seconds.
02
Pour wine into pan, bring to a boil, and reduce heat to maintain a strong simmer for 5 minutes. Add tomatoes and broth to pan, return to a boil, reduce heat to low, and simmer, covered, until potatoes are tender, about 20 minutes. Stir in whitefish and cook for 5 minutes, or until fish is opaque throughout. Stir in vinegar.
03
Place stew in serving bowls and garnish with fresh thyme and cracked black pepper.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
