Fish Stew with Tofu and Vegetables

This flavorful stew is packed with protein from fish and tofu, and vibrant vegetables for a satisfying and healthy meal.

Materials:

  For the aromatics:

     2 tablespoons olive oil

     1 medium onion, chopped

     2 cloves garlic, minced

     1 inch ginger, peeled and grated

     1 bay leaf

  For the broth:

     4 cups vegetable broth

     1 (14.5 oz) can diced tomatoes, undrained

     1/2 teaspoon dried thyme

     1/4 teaspoon dried oregano

     Salt and freshly ground black pepper, to taste

  For the fish and vegetables:

     1 pound boneless, skinless white fish (cod, tilapia, halibut etc.), cut into 1-inch cubes

     1 block (14 oz) firm tofu, drained and cut into 1-inch cubes

     1 red bell pepper, chopped

     1 green bell pepper, chopped

     1 cup chopped zucchini

     1 cup cherry tomatoes, halved

     1/2 cup chopped fresh parsley

Production Steps:

1. Saute the aromatics: In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion, garlic, ginger, and bay leaf. Sauté for 5-7 minutes, or until the onion is softened and translucent.

2. Build the broth: Pour in the vegetable broth, diced tomatoes with their juices, dried thyme, and oregano. Season with salt and pepper to taste. Bring the broth to a simmer and cook for 10 minutes.

3. Add the fish and tofu: Gently add the cubed fish and tofu to the simmering broth. Cook for 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.

4. Incorporate the vegetables: Add the chopped red bell pepper, green bell pepper, zucchini, and cherry tomatoes to the pot. Simmer for another 5 minutes, or until the vegetables are tender-crisp.

5. Finishing touches: Turn off the heat and stir in the chopped fresh parsley. Taste and adjust seasonings with salt and pepper, if desired.

Tips:

  For a richer flavor, you can substitute fish broth for the vegetable broth.

  Feel free to add other vegetables of your choice, such as carrots, green beans, or corn.

  If you prefer a thicker stew, you can mash some of the cooked tofu cubes with a fork and stir it back into the pot.

  Serve the stew with crusty bread or rice for a complete meal.

Enjoy this delicious and healthy Fish Stew with Tofu and Vegetables!