Iodine rich Fish Stew

Iodine-Rich Fish Stew is a hearty and flavorful dish made with tender fish, vegetables, and warming spices. With minimal prep and cooking time, this stew is ideal for a quick yet nutritious meal.

For a Serving Size of Two:

Ingredients:

• 200 grams cod or haddock (or any white, iodine-rich fish), cut into chunks
• 1 medium onion (about 100 grams), finely chopped
• 1 medium tomato (about 100 grams), chopped
• 1 small carrot (about 50 grams), diced
• 1 small potato (about 100 grams), peeled and diced
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin powder
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 2 cups (480 ml) fish or vegetable broth
• 1 tablespoon fresh parsley or cilantro, chopped (for garnish)
• Salt to taste

Procedure:

• In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
• Add garlic and ginger, stirring until fragrant, about 1 minute.
• Add the diced carrot, potato, and chopped tomato to the pot. Sprinkle in turmeric, cumin, and black pepper. Stir well to coat the vegetables with the spices and cook for 5 minutes.
• Pour in the fish or vegetable broth and bring it to a boil. Lower the heat, cover, and simmer for about 10 minutes, or until the vegetables are tender.
• Add the fish chunks to the stew, gently stirring them in. Let the stew simmer for another 7-8 minutes, or until the fish is cooked through and flakes easily.
• Add salt to taste and a splash of lemon juice if desired. Garnish with fresh parsley or cilantro and serve hot.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g