Hearty Fisherman's Stew

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Skill Level
Preparation Time 15 minutes Total Time 45 minutes
Servings 6 Cost Per Serving $2.75
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2Wild Pacific Cod Fillets (U.S. Tilapia or Yellow Tail Snapper will also work)
2Celery Sticks, medium dice
2Carrots, peeled and medium dice
1 cupSavoy Cabbage (any Cabbage will work), roughly chopped
1Yam (or Potato), washed well and medium dice
2 clovesGarlic
1Medium Onion, medium dice
2 cupsCanned Diced Tomatoes (no salt added)
1 LVegetable Stock
1 tbspOlive Oil
1/2Lemon, juiced
3 sprigsThyme
1Bay Leaf
1/3 cupDry White Wine (optional)
1Small Red Chili, thinly sliced (optional)
1/4 cupParsley, roughly chopped
To TasteSea Salt and Ground Black Pepper


  1. ​Heat oil in a large saucepan over medium heat.
  2. Add onion, garlic, cabbage, and bay leaves and saute for 5 minutes.
  3. Add wine (optional), stock and tomatoes.
  4. Add yam and bring to a boil. Add thyme.
  5. Cover and let simmer for about 20 minutes until everything is soft.
  6. Add the fish and cook until almost done, about 5 minutes.
  7. Season with salt, pepper and lemon juice.
  8. Garnish with parsley and fresh chili (optional).


  • ​A 3 oz portion of cod (about the size of a deck of cards) provides half of the selenium you need in a day. Selenium is a mineral which is needed for a healthy immune system and healthy thyroid function. Selenium is used to form an antioxidant that may help protect against cancer and heart disease.
  • White fish such as cod is an excellent source of lean protein. It has a mild flavour, making it a good option for people experiencing taste changes.
  • Wild Pacific cod and the other fish recommended for this recipe are not only rich in nutrients, they are environmentally friendly and low-mercury seafood choices.