SALMON STEW
❤️ Why You'll Love It
- Fast and Easy: This salmon stew recipe takes just 35-40 minutes from start to finish, but that doesn't mean you would be chopping and mixing all this time. In fact, it will only take you a few minutes to prepare the ingredients. After that, simply allow the magic to happen in your pot or skillet.
- Perfect for Meal Prep: Salmon stew can be prepared in advance and frozen. All you would have to do is get the bag out of the freezer whenever you become hungry and pop it in the microwave.
- Health Benefits: Salmon is very healthy and is a great source of protein, Vitamin B, and potassium. Salmon stew is also a keto friendly dish because of its high fat content (omega-3) and zero carbs.
🧾 Ingredients Used
- Salmon Filets. You can also use whole salmon fish and just chop it up. I use wild pink salmon for this recipe, but any type will do.
- Vegetables: Plum tomatoes, red bell peppers, habanero pepper, and onion.
- Spices: Bouillon powder, black pepper, curry powder, thyme, and salt.
- Olive oil and broth: You can use beef broth, chicken broth, or vegetable broth. You can even use bone broth or fish broth for added nutrients.
🔪 How To Make This Recipe
- Wash and pat dry the salmon.
- Sprinkle a little salt on it and rub it all over.
- Add olive oil to a large saucepan or skillet.
- When heated, place the salmon in the oil on medium heat.
- Fry the salmon pieces for about 10 minutes, flipping halfway.
- Take the salmon out and set it aside.
- Blend the tomatoes, pepper, and half of the onion. Chop the remaining half onion.
- Add the chopped onion to the olive oil and sauté till translucent.
- Pour in the blended pepper mix, and add the spices.
- Simmer for 10 minutes.
- Add the beef broth and salmon and cook for 10 more minutes.
🥫 Storing And Reheating
Salmon stew is one dish that tastes better the next day as the flavors will have more time to meld. You can store the dish in the fridge for up to 3 days.
This stew is an excellent choice for meal prep. You can also make a big batch of salmon stew and freeze it for later. I like to use an airtight container or pour them into freezer bags and store them flat in the freezer. The stew can be kept in the freezer in airtight bags for up to 6 months.
To thaw the frozen stew stored in a freezer bag, place the bag inside a container and leave it in the fridge for a few hours. If using a container, you can just thaw it overnight in the fridge.
Tip: You won't make a mess while filling the bag if you place it in something tall, for example, a fluid measuring cup.
💭 Tips And Variations
- You can remove the skin from the salmon, but leaving it on will help retain the salmon's nutrients and healthy oils.
- You can easily adjust the thickness of the stew by adding more beef broth or water.
- If you don't have fresh tomatoes, you can use canned diced tomatoes, tomato paste, or tomato sauce instead.
- Make sure to gently stir the stew once you add the fish, as over-stirring can break the gentle salmon apart.
- Add some more of your favorite herbs like fresh thyme, fresh dill, or basil.
- You can use half habanero pepper or add some chili flakes if you don't like spicy food. The pepper helps to neutralize the acidity of the tomatoes.
- Alternatively, add more habanero peppers, red pepper flakes or your favorite hot sauce if you like some heat in your dishes!
- Use any salmon fish such as atlantic salmon, sockeye salmon, coho salmon, wild salmon, or king salmon.
🍽️ What Can I Eat This Recipe With?
Salmon stew is usually enjoyed with white rice. Instead of opting for regular rice, give cauliflower rice or shirataki rice a try. Those excellent low-carb rice substitutes are perfect for anyone on a low carb diet.
Cabbage, broccoli, and zucchini rice are also great ways to add some veggies to your diet. Look for these vegetables already 'riced' in the produce section in your local supermarket, or you can make them yourself.
👩🍳 Frequently Asked Questions
Medium-high heat is considered to be optimal when pan-frying salmon. First, place the fish skin side up in the skillet and cook it for about 4-5 minutes. Turn the fish over and cook until it feels firm.
Fish stew is a healthy source of omega-3 fatty acids and protein. It also helps improve heart health as it reduces cholesterol levels and inflammation.
Salmon is a high-protein food that helps regulate the hormones that control appetite, so you will feel full for longer. It is also low in carbs which makes it perfect for a low carb diet.
Instructions
- Wash and pat dry the salmon.
- Sprinkle a little salt on it and rub it all over.
- Add olive oil to a large saucepan or skillet.
- When heated, place the salmon in the oil on medium heat.
- Fry the salmon pieces for about 10 minutes, flipping halfway.
- Take the salmon out and set it aside.
- Blend the tomatoes, pepper, and half of the onion. Chop the remaining half onion.
- Add the chopped onion to the olive oil and sauté till translucent.
- Pour in the blended pepper mix, and add the spices (except salt).
- Simmer for 10 minutes.
- Add the beef broth and salmon and cook for 10 more minutes.
- Taste for salt and add some if you need (broth usually already contains salt).
Notes
This recipe serves 6 and contains 3 net carbs per serving.- You can easily adjust the thickness of the stew by adding more beef broth or water.
- If you don't have fresh tomatoes, you can use canned diced tomatoes, tomato paste, or tomato sauce instead.
- Make sure to gently stir the stew once you add the fish, as over-stirring can break the gentle salmon apart.
- Add some more of your favorite herbs like fresh thyme, fresh dill, or basil.
- You can use half habanero pepper or add some chili flakes if you don't like spicy food. The pepper helps to neutralize the acidity of the tomatoes.
- Alternatively, add more habanero peppers, red pepper flakes, or your favorite hot sauce if you like some heat in your dishes!
- Use any salmon fish such as Atlantic salmon, sockeye salmon, coho salmon, wild salmon, or king salmon.
Nutrition
Calories: 421kcal | Carbohydrates: 4g | Protein: 34g | Fat: 29g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 17g | Cholesterol: 94mg | Sodium: 121mg | Potassium: 958mg | Fiber: 1g | Sugar: 3g | Vitamin A: 972IU | Vitamin C: 32mg | Calcium: 27mg | Iron: 2mg
