SuperAge Dinner: Slow-Cooked Fish Stew

This hearty fish stew is a delightful and nourishing meal. The combination of a firm white fish—such as cod, halibut, or tilapia—along with a medley of vegetables—including onions, carrots, celery, and potatoes—creates a flavorful and satisfying dish. The addition of canned diced tomatoes, vegetable broth, and a touch of paprika, thyme, and red pepper flakes lends a savory depth of flavor. The mussels and cannellini beans add protein and richness, while the fresh parsley provides a bright, herbaceous finish. This fish stew is not only delicious but also packed with essential nutrients and health benefits. It is also incredibly easy to make in a slow cooker, we used Our Place’s Dream Cooker.

SuperAging Benefits

• White Fish: A lean protein that’s rich in omega-3 fatty acids and various vitamins and minerals, such as vitamin B12, selenium, and niacin, which supports heart health, brain function, and overall well-being.
• Onions, Garlic, & Carrots: These vegetables are excellent sources of antioxidants, vitamins, and fiber, which can help boost the immune system and support digestive health.
• Cannellini Beans: A good source of plant-based protein, fiber, and complex carbohydrates, which can help promote feelings of fullness and stabilize blood sugar levels.
• Potatoes: A versatile, complex carbohydrate that provides energy, as well as various vitamins and minerals, including vitamin C, potassium, and vitamin B6.

Fish Stew Recipe & Nutritional Information Per Serving*

(Recipe makes 6 servings)

• Calories: 320
• Protein: 25g
• Carbohydrates: 35g
• Fiber: 8g
• Fat: 10g
• Saturated Fat: 2g

*Note: These values are estimates and may vary based on specific ingredients and/or portion size

Ingredients:

• 1 ½ lbs. (about 700g) firm white fish (like cod, halibut, or tilapia), cut into 2-inch pieces
• 1 onion, chopped
• 1 shallot, chopped
• 3 medium carrots, chopped
• 3 stalks of celery, chopped
• 3 garlic cloves, minced
• 5 small purple heirloom potatoes, cubed
• 1 cup diced tomatoes (canned or fresh)
• 34 oz. carton of vegetable broth
• 1 tin of mussels
• 13. oz can of pre-cooked cannellini beans, drained 
• 1 tsp. paprika
• 1 tsp. dried thyme
• ½ tsp. crushed red pepper flakes 
• ½ tsp. salt (or to taste)
• ¼ tsp. black pepper
• ¼ cup fresh parsley, chopped (for garnish)
• 2 tbsp. olive oil
• Juice of 1 lemon

Instructions:

1. In a skillet, heat olive oil over medium heat. Add chopped onions, garlic, shallot, and celery; sauté for about 5 minutes or until softened.
2. Transfer sautéed aromatics to a slow cooker, we used Our Place’s Dream Cooker, and add in remaining ingredients (white fish of choice, chopped carrots, cubed potatoes, can of diced tomatoes, tin of mussels, cannellini beans, vegetable broth, lemon juice, and spices).
3. Set the Magic Pot on high for 4 hours to cook.
4. Garnish your fish stew with fresh, chopped parsley and eat!

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