Cod fish stew with veggies and coconut is nutritious dairy free, low carb and keto fish stew. This is nourishing, family friendly keto soup.
Recently I can't get enough of fish keto recipes. In last couple of weeks I have published few new low carb fish recipes, here you can check them.
This cod fish soup is so delicious because it's so rich in flavor from fish, coconut and all these vegetables.
I put a lot of low carb veggies inside to make it more rich in nutrients and more flavorful. Also, it's summer so we a have plenty of homegrown veggies and I love using our organic homegrown goodies, especially when in season!
HOW TO MAKE COD FISH STEW?
Choosing fish for keto fish stew
For this cod stew I was using fresh and frozen cod fish fillets and it was delicious each time. Instead of cod you can use other white fish fillets like snapper, monkfish or similar. You can even use salmon fillets.
Nutritious veggies and healthy fats
I always start with sautéed onion, because the flavor is deeper and richer. You can sauté onion on olive oil, butter or coconut oil. For this recipe I prefer coconut oil and I use coconut milk too for additional flavor and smell boost.
Cauliflower is famous in many keto and low carb recipes and it's great for stews and chowders to make them thicker instead of potatoes. I can tell you, cauliflower is perfect in this fish stew because cauliflower flavor really compliments cod fish flavor.
Carrot and green peas are not so popular in low carb and keto recipes but I was using one small carrot and ¼ cup of peas. So they add only few more carbs on a whole amount of stew but the soup looks so much more authentic and delicious with these two ingredients.
However, if you're very, very strict and have to be really precise with your carb count, just skip carrot and peas and you will be fine. This low carb cod stew will be still delicious!
Zucchini season is ongoing and I had a bunch of fresh zucchini, and I just had to use them. I was suspicious and wasn't sure how it will be with zucchini, but it turned out great!
Full fat coconut milk is fantastic with cod fish. Thanks to coconut milk this cod stew is so creamy and so flavorful! Who doesn't love coconut!?
Plus, because of coconut this cod soup is thick and dairy free! In traditional recipes they would be using regular milk, but with coconut milk is so much tastier!
Do you like dipping keto bread in fish soup?
If you're fan of dipping keto bread in your soup, here are some of my keto bread recipes you might serve with a bowl of this delicious cod soup!
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Would you like to calculate your macros? I have an easy to use and reliable keto macros calculator!
- Cod fish fillets fresh or frozen (you can use instead other white fish like snapper, monkfish or salmon) 450 g/16 oz
- Olive oil or coconut oil 2 TBS
- Onion finely chopped 70 g/2.5 oz
- Garlic 1 or 2 cloves
- Carrot 1 small 50 g/1.7 oz
- Green peas ¼ cup/25 g/0.8 oz
- Cauliflower 220 g/7.7 oz
- Zucchini 2 medium 300g/10.5 oz
- Full fat coconut milk 1 can/400 ml
- Fish or vegetable broth 2 cups/400 ml
- Salt to taste
- Pepper to taste
- Dried basil 1 tsp
- Turmeric 1 tsp
- Nutmeg powder ¼ tsp
- TO SERVE
- Fresh cilantro or parsley
- Lime juice to taste
- In a large pot on a high heat, melt the oil and fry finely chopped onion.
- When onion is translucent and golden brown, add minced garlic, carrot cut in small cubes and cauliflower cut in small pieces.
- Stir and cook the vegetables until it start to be golden brown on the edges.
- Add coconut milk and broth, salt, pepper, basil, turmeric and nutmeg, stir.
- Bring it to simmer and cook for 10 minutes.
- After 10 minutes add fish cut in small pieces, peas and zucchini cut in small pieces.
- Cook for 10 minutes.
- Serve with fresh cilantro or parsley leaves, crushed chili and fresh lime juice.
Nutrition Information:Yield: 5 Serving Size: 2 cups
Amount Per Serving: Calories: 299Total Fat: 22gNet Carbohydrates: 6gProtein: 16.8g
This is for your information only. Please calculate your own macros with ingredients you use.