Peruvian Poached Fish Stew with Seasonal Vegetables
A comforting Peruvian-inspired stew featuring poached white fish and a medley of seasonal vegetables simmered in a flavorful broth infused with traditional spices and herbs. This dish highlights the vibrant, hearty flavors of Peru while using poaching to maintain tender, succulent protein textures. Ideal for a nourishing weeknight meal that embraces seasonal produce.
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Overview
This Peruvian Poached Fish Stew brings together tender white fish gently poached in a savory, spiced broth alongside a colorful mix of seasonal vegetables. The stew's flavor base is infused with garlic, cumin, paprika, and fresh herbs that create an authentic and comforting meal filled with vibrant Peruvian influences. Poaching the fish ensures it stays moist and flaky, while the vegetables add texture and earthiness to the dish.
Why you’ll love it
- Rich, hearty flavors with a light and tender poached fish texture.
- Showcases fresh, seasonal vegetables to keep the dish vibrant and nutritious.
- Gluten-free and suitable for a wholesome family dinner or weeknight meal.
- Simple preparation with a one-pot cooking method for minimal cleanup.
Ingredient notes
Use firm white fish fillets such as cod, haddock, or sea bass for the best poaching results. Feel free to swap in any seasonal vegetables you have on hand, like bell peppers, zucchini, carrots, or green beans. Fresh herbs like cilantro and parsley brighten the stew. The broth includes traditional Peruvian spices like cumin and smoked paprika — adjust seasoning to taste.
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Serving & storage
Serve the stew hot, garnished with fresh cilantro and a squeeze of lime for extra brightness. It pairs wonderfully with steamed rice or quinoa for a complete meal. Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove to prevent the fish from drying out. This stew is best enjoyed fresh but can also be frozen for up to one month.
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Chef tips
- Use fresh, firm white fish for the best texture. Avoid over-poaching which can make fish tough.
- Adjust the chili pepper quantity or omit it to control the spice level.
- If you don't have fish broth, vegetable broth or water with a pinch of sea salt works as a substitute.
- To keep vegetables slightly crisp, avoid overcooking during the simmer phase.
Ingredients
- 600 g (1.3 lb) white fish fillets, skin removed and cut into chunkswhite fish fillets such as cod or haddock
- 1 tbspolive oil
- 1 mediumonion, finely chopped
- 3 clovesgarlic, minced
- 1 tspground cumin
- 1 tspsmoked paprika
- 1 smallred chili pepper, deseeded and finely sliced (optional)
- 400 g (14 oz)seasonal vegetables, chopped (e.g., bell peppers, zucchini, carrots)
- 800 ml (3-1/3 cups)fish or vegetable broth, low sodium
- 1 tbspfresh lime juice
- A handfulfresh cilantro, chopped
- Salt and freshly ground black pepper,to taste
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Equipment
- large deep skillet or saucepan with lid
- knife
- cutting board
- wooden spoon
Nutrition per serving
- Calories280
- Protein32 g
- Carbs15 g
- Fat7 g
Step-by-step
Step 1
Heat the olive oil in a large deep skillet or saucepan over medium heat.Step 2
Add the chopped onion and cook, stirring occasionally, until soft and translucent, about 5 minutes.Step 3
Stir in the minced garlic, ground cumin, smoked paprika, and sliced chili pepper (if using). Cook for 1 minute until fragrant.Step 4
Add the seasonal vegetables and cook for 3-4 minutes, stirring occasionally, to slightly soften them.Step 5
Pour in the broth, increase the heat to bring it to a simmer, then reduce heat to medium-low and cook for 10 minutes to develop flavors and lightly tenderize the vegetables.Step 6
Gently add the fish chunks to the simmering broth, making sure they are submerged. Cover and poach for 6-8 minutes, or until the fish is opaque and flakes easily with a fork.Step 7
Remove from heat, stir in lime juice and chopped cilantro. Season with salt and pepper to taste.Step 8
Serve the stew hot, garnished with extra cilantro if desired, alongside steamed rice or quinoa.
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